Chris Powell's Choose More, Lose More for Life (44 page)

Read Chris Powell's Choose More, Lose More for Life Online

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
2.09Mb size Format: txt, pdf, ePub
ROASTED-GARLIC-AND-HERB PORK
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
Roasted-garlic-and-herb seasoning
2 tsp
4 tsp
6 tsp
8 tsp
  1. Sprinkle seasoning over pork tenderloins.
  2. Heat oil in a nonstick pan on medium heat. Add pork tenderloins; cook on each side until done to your taste.
  3. 3. 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.

SPICED PAPRIKA PORK
Ingredients
2 Portions
4 Portions
6 Portions
8 Portions
Protein
Pork tenderloin, lean
6 oz
12 oz
18 oz
24 oz
Prep
Butter
1 tsp
2 tsp
1 Tbsp
4 tsp
Olive oil in spritzer bottle
1 spritz
2 spritzes
3 spritzes
4 spritzes
Flavoring
Paprika
½ tsp
1 tsp
1½ tsp
2 tsp
Oregano, dried
¼ tsp
½ tsp
¾ tsp
1 tsp
Cumin, ground
½ tsp
1 tsp
1 ½ tsp
2 tsp
Garlic powder
½ tsp
1 tsp
1 ½ tsp
2 tsp
Salt
¾ tsp
½ tsp
¾ tsp
1 tsp
Fennel seeds
tsp
¼ tsp
½ tsp
¾ tsp
Cayenne pepper, ground
Dash
tsp
¼ tsp
tsp
Chicken broth
¼ cup
½ cup
¾ cup
1 cup

*While butter is a fat, it’s used in such a small amount in this recipe that it’s considered incidental and categorized as a prep food.

  1. In small bowl, combine all of the spices.
  2. Sprinkle half of the spice mixture over one side of each pork tenderloin.
  3. Heat oil in a nonstick pan over medium heat. Add pork, spiced side down. While it’s cooking, sprinkle the tops with the remaining spice mix.
  4. 4. Continue cooking until browned on the first side, then turn and continue cooking until done to your taste.
  5. Remove tenderloins from pan and keep warm.
  6. Add butter to the pan and whisk up all the browned spices and bits. Turn heat up to medium-high. Add chicken broth and continue whisking until sauce reduces by about half.
  7. Plate pork tenderloins and drizzle sauce over the top. 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. Portion out sauce mix separately in snack-size zip-top bags.

CARIBBEAN PORK TENDERLOIN
Ingredients
2 Portions
4 Portions
6 Portions
8 Portions
Protein
Pork tenderloin, lean
6 oz
12 oz
18 oz
24 oz
Prep
Olive oil in spritzer bottle
1 spritz
2 spritzes
3 spritzes
4 spritzes
Flavoring
Caribbean jerk seasoning
½ Tbsp
1 Tbsp
1½ Tbsp
2 Tbsp
  1. Sprinkle seasoning over both sides of the pork 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 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.

ITALIAN GARLIC-AND-HERB SHRIMP SALAD
Ingredients
2 Portions
4 Portions
6 Portions
8 Portions
Protein
Large raw shrimp, peeled and deveined
25 shrimp
50 shrimp
75 shrimp
100 shrimp
Prep
Olive oil in spritzer bottle
1 spritz
2 spritzes
3 spritzes
4 spritzes
Flavoring
Roasted garlic-and-herb seasoning
2 tsp
4 tsp
2 Tbsp
2 Tbsp + 2 tsp
  1. Sprinkle seasoning over the raw shrimp, turning to ensure they’re evenly coated.
  2. Heat oil in a nonstick pan over medium heat. Add shrimp; stir frequently until shrimp are cooked.
  3. Serve immediately; or portion out shrimp and store in the fridge or freezer until you’re ready to reheat and enjoy.

CHIPOTLE-LIME HALIBUT (OR TILAPIA)
Ingredients
2 Portions
4 Portions
6 Portions
8 Portions
Protein
Halibut or tilapia filets
8 oz
16 oz
24 oz
32 oz
Prep
Olive oil
½ Tbsp
1 Tbsp
1½ Tbsp
2 Tbsp
Flavoring
Cilantro, fresh chopped
½ tsp
1 tsp
1½ tsp
2 tsp
McCormick Grill Mates Chipotle Pepper Marinade
¼ package
½ package
¾ package
1 package
Lime juice
½ Tbsp
1 Tbsp
1½ Tbsp
2 Tbsp
Water
1 Tbsp
2 Tbsp
3 Tbsp
¼ cup

Tip:
Many fish recipes can be prepared with different fish.

  1. In a zip-top bag, combine marinade, oil, water, lime juice, and cilantro. Close and knead bag to mix ingredients.
  2. Add fish to bag and turn bag over several times to cover evenly with the marinade. Refrigerate for at least 15 minutes.
  3. Preheat grill or broiler. Remove fish from bag and discard remaining marinade. Grill over medium heat or broil on each side until done to your taste. (It cooks quickly, so keep an eye on it!)
  4. 4. Serve immediately with your favorite side for high- or low-carb day; or portion out fish and store in fridge up to 2 to 3 days. (Not recommended for freezing.) When you’re ready to eat, reheat and enjoy.

Other books

1Q84 by Murakami, Haruki
Sister Carrie by Theodore Dreiser
Bloom by A.P. Kensey
Independence: #4 Hayley by Karen Nichols
Spoken from the Front by Andy McNab
Ghosts of Manhattan by George Mann
Razor's Edge by Shannon K. Butcher