Wednesday, January 11, 2012
Mini-Portions: Pork Sandwich and Veggies
I signed up for a FREE fitness / nutrition challenge on Saturday morning, dreaded it so much for the days that followed that I almost made myself sick, and dropped out on Tuesday. I'm not proud of it. That is just not my thing, no matter how much I want it to be. There are a few healthy habits in which I am comfortable: 1) portion control, 2) choosing healthier ingredients overall for calorie-control, and 3) selecting good ingredients to achieve the ultimate flavor from the calories I eat.
For half-time of the BCS National Championship game on Monday night - my team won, in case you missed it - I prepared a "mini" pork loin roast sandwich with a coarse grain mustard and crispy tender green beans. This provided a starch, protein, fat and vegetable for approximately 450 calories.
The pork roast and rolls were purchased at Fresh Market. The roast was perfectly cooked, very juicy and tender. The freshly baked rolls were slightly smaller than the palm of my hand and were awesome! I used a whole grain mustard for that extra boost of flavor.
To prepare green beans: Place about 1" water in a saucepan and bring to a boil. Place the green beans in the boiling water for about 2 minutes. Remove and place in ice water. Pat green beans to dry. Mix 1 teaspoon mayonnaise and 1/8 teaspoon basil pesto. Thin with a few drops of freshly-squeezed lemon juice. Place in bottom of glass and add green beans on top. Sprinkle beans with lemon juice and kosher salt.
I placed the green beans in a cup to allow the taste of the dip on the tip of the bean and prevent overeating, plus it was easier to hold while I watched the game (i.e., prevented nail-biting). For parties or other gatherings, an individual serving such as this prevents people from "double-dipping".
To reduce calories further:
1) Substitute non-fat Greek yogurt for the mayonnaise or eliminate and use only lemon juice.
2) Trim all visible fat from the pork loin roast.