Chris Powell's Choose More, Lose More for Life (43 page)

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Authors: Chris Powell

Tags: #Health & Fitness / Diet & Nutrition / Weight Loss, #Self-Help / Motivational & Inspirational, #Health & Fitness / Exercise

BOOK: Chris Powell's Choose More, Lose More for Life
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SIRLOIN STEAK WITH GREEN BEANS AND TOMATOES
Ingredients
2 Portions
4 Portions
6 Portions
8 Portions
Protein
Sirloin steak, boneless and lean
6 oz
12 oz
18 oz
24 oz
Prep
Olive oil in spritzer bottle
1 spritz
2 spritzes
3 spritzes
4 spritzes
Veggie
Green beans
1 cup (2 handfuls)
2 cups (4 handfuls)
3 cups (6 handfuls)
4 cups (8 handfuls)
Tomatoes, chopped into large pieces
1 tomato
2 tomatoes
3 tomatoes
4 tomatoes
Flavoring
Garlic, minced
¾ tsp
1½ tsp
2¼ tsp
1 Tbsp
Salt and pepper to taste
  1. Heat oil in a nonstick pan on high heat. Add meat; cook on each side to desired doneness. Remove from pan and keep warm.
  2. Lower heat to medium. Add green beans and sauté for about 3 minutes; add garlic and continue cooking for about a minute. Season with salt and pepper to taste.
  3. 3. Add diced tomatoes to the pan and cook for about a minute. Cover pan and cook for an additional 3 to 4 minutes, until tomatoes become somewhat saucy.
  4. Plate the meat with vegetables on the side. Serve immediately with your favorite side for a high- or low-carb day; or portion out and store in the fridge or freezer until you’re ready to reheat and enjoy. Green beans and tomatoes can be refrigerated but will not freeze well.

HONEY-VANILLA GLAZED PORK TENDERLOIN
Ingredients
2 Portions
4 Portions
6 Portions
8 Portions
Protein
Pork Tenderloin, lean
6 oz
12 oz
18 oz
24 oz
Flavoring
Honey
1 Tbsp
2 Tbsp
3 Tbsp
V4 cup
Vinegar
V½ Tbsp
1 Tbsp
1½ Tbsp
2 Tbsp
Vanilla
¼ tsp
½ tsp
¾ tsp
1 tsp
Paprika
tsp
¼ tsp
tsp
½ tsp
Ground mustard
Dash
tsp
¼ tsp
tsp
Salt and pepper to taste

*While honey is a carb and has an impact on blood sugar, the amount used here is so minimal it is considered incidental and counted as a flavoring.

  1. In a zip-top bag, combine honey and flavorings. Close and knead bag to mix ingredients.
  2. Add pork tenderloins and knead to cover each with the glaze.
  3. Heat a nonstick pan over medium heat. Add pork tenderloins; cook on each side until done to your taste.
  4. Serve immediately with your favorite side salad or vegetable; or portion out and store in the fridge or freezer until you’re ready to reheat and enjoy.

MOM’S HERBED PORK DINNER
Ingredients
2 Portions
4 Portions
6 Portions
8 Portions
Protein
Pork tenderloins, lean
6 oz
12 oz
18 oz
24 oz
Prep
Olive oil in spritzer bottle
1 spritz
2 spritzes
3 spritzes
4 spritzes
Flavoring
Paprika
½ tsp
1 tsp
1 ½ tsp
2 tsp
Thyme, dried
tsp
½ tsp
¾ tsp
1 tsp
Salt
tsp
½ tsp
¾ tsp
1 tsp
Black pepper
tsp
¼ tsp
½ tsp
¾ tsp
  1. Mix flavorings in a bowl. Sprinkle evenly over tenderloins.
  2. Heat oil in a nonstick pan over medium heat. Add pork tenderloins; cook on each side until done to your taste.
  3. Serve immediately with your favorite side salad or vegetable; or portion out and store in the fridge or freezer until you’re ready to reheat and enjoy.

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