Pork Tenderloin Gumbo

Gumbo is pretty healthy as it is, with all those onions, tomatos and other stewed veggies, but I figured why not make it even healthier?! So I cut the sausage and substituted it for some lean pork tenderloin! Though one serving is only 337 calories, I couldn’t even finish my plate with all the spice, super filling veggies and lean protein. Super comforting and super healthy – this is my kind of meal.

INGREDIENTS

  • 1 tsp olive oil
  • 1 lb pork tenderloin, cut into 1″ cubes
  • 2 cups sliced white mushrooms
  • 1/2 cup chopped sweet onion
  • 1 cup chopped celery
  • 2 cloves garlic, minced
  • 2 tsp minced ginger
  • 1 tsp ground cumin
  • 3/4 tsp dried oregano
  • 1 tsp red chili flakes
  • 1/4 tsp salt
  • 1/4 tsp fresh ground pepper
  • 1 large (28 oz) can diced tomatoes
  • 1 can tomato paste
  • 2 cups cubed sweet potatoes
  • 1 cup chopped zucchini
  • 1/4 cup minced cilantro

DIRECTIONS

  • Heat olive oil in large pot. Add pork and stir until cooked on all sides, about 8 minutes.
  • Add mushrooms, celery, onions and garlic. Stir until veggies soften, about 5 minutes.
  • Add tomatoes, tomato paste, ginger, cumin, oregano, chilis, salt and pepper. Bring to a boil then reduce to simmer. Cover and simmer for 45 minutes, stirring occasionally.
  • Add sweet potatoes and zucchini and simmer another 30 minutes, stirring occasionally.
  • Once sweet potatoes are soft, remove from heat, stir in cilantro and serve hot. Enjoy!

NUTRITIONAL INFORMATION

Makes 4 servings.

Per serving: 337 calories, 39 g carbs, 6 g fat, 32 g protein, 8 g fibre

Braised Pork Tenderloin with Baby Bok Choy

I’ve never been a huge fan of pork, but figured I’d give it another try since I’ve been reading it is one of the leanest meats out there. At 143 calories, 4 g fat (1 g saturated) and 26 g protein per 100 g (3.5 ounces), pork tenderloin is a very healthy source of protein.

INGREDIENTS

  • 1 1/3 lbs (600 g) pork tenderloin, cut into bite-size pieces
  • 2 tbsp olive oil
  • salt and pepper
  • 3 cm ginger, peeled and thinly sliced
  • 4 garlic cloves, chopped
  • 1 large leek, white part only, thinly sliced
  • 1 3/4 cup water
  • 3/4 cup dry white wine
  • 1 tbsp light soy sauce
  • 4 tsp coconut palm sugar (or white/brown sugar)
  • 4 baby bok choy

DIRECTIONS

  • Warm half of olive oil over medium heat in frying pan. Add pork, seasoned with salt and pepper, and saute until brown on all sides, about 5 minutes. Place pork on a plate and set aside.

  • Add remaining oil to frying pan with garlic, ginger and leeks. Sautee until leeks soften, about 4 minutes.

  • Add water, wine, soy sauce, sugar and pork. Bring to a boil, reduce to a simmer, cover and let braise for roughly one hour, stirring occasionally.

  • After hour has elapsed, lay bok choy over pork and leek mixture, cover and let cook until bok choy softens, about 7 minutes.
  • Remove from heat, plate with steamed rice and enjoy!

NUTRITIONAL INFORMATION

Makes 4 servings.

Per serving (excluding rice):  350 calories, 11 g carbs, 5 g sugar, 12 g fat, 40 g protein, 1 g fibre