fish sauce

Name: Grilled Pork Tenderloin With Asian Sauce
Prep time: 15 min
Cook time: 30 min
Yield: 4
Ingredients: 1 (2 lb) unseasoned pork tenderloin; 1/2 tablespoon garlic, minced or pressed (about 1 clove); 2 tablespoons fresh ginger, minced (or 1 tsp ground); 1 tablespoon fish sauce; 1 tablespoon lite soy sauce; 1/2 tablespoon granulated sugar; 1 tablespoon sesame oil (optional)

Grilled Pork Tenderloin With Asian Sauce

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

Grilled Pork Tenderloin With Asian Sauce

Course

Main Dish

Cuisine

American

Prep Time

15 minutes

Cook Time

30 minutes

Servings

Ingredients

1 (2 lb) unseasoned pork tenderloin
1/2 tablespoon garlic, minced or pressed (about 1 clove)
2 tablespoons fresh ginger, minced (or 1 tsp ground)
1 tablespoon fish sauce
1 tablespoon lite soy sauce
1/2 tablespoon granulated sugar
1 tablespoon sesame oil (optional)

Course

Main Dish

Cuisine

American

Prep Time

15 minutes

Cook Time

30 minutes

Servings

Ingredients

1 (2 lb) unseasoned pork tenderloin
1/2 tablespoon garlic, minced or pressed (about 1 clove)
2 tablespoons fresh ginger, minced (or 1 tsp ground)
1 tablespoon fish sauce
1 tablespoon lite soy sauce
1/2 tablespoon granulated sugar
1 tablespoon sesame oil (optional)

Instructions

Preheat grill or oven broiler (with rack 3 inches from heat source) on high temperature.
Remove visible fat from tenderloin and discard. Set tenderloin aside.
Combine garlic, ginger, fish sauce, soy sauce, sugar, and sesame oil (optional) in a small dish. Stir marinade until sugar dissolves.
Brush tenderloins with marinade or pour one-third of the marinade evenly over the pork. Place in oven or grill with lid closed.
Every 5 minutes, turn over the tenderloin and add 1 tablespoon of additional marinade, until meat is fully cooked (to a minimum internal temperature of 160 °F).
Let stand for 5 minutes.
Cut 12 slices, each about 1 inch thick. Serve three slices (about 3 oz cooked weight) per serving.

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Posted in Dinner, Recipes, Under 500 Calories

Thai-Style Chicken Curry

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

Thai-Style Chicken Curry

Course

Main Dish

Prep Time

20 minutes

Cook Time

25 minutes

Servings

Ingredients

1 tbsp peanut oil or vegetable oil
1 tablespoon ginger, minced (or a 1-inch piece, crushed)
1/2 tablespoon garlic, minced (about 1 clove)
1/4 cup scallions (green onions), rinsed and chopped
1 tablespoon lemongrass, minced (or the zest from 1 lemon: Use a peeler to grate a thin layer of skin off a lemon)
1 tablespoon Thai green curry paste
1/2 cup light coconut milk (or use a spoon to discard visible layer of fat off the top of an unshaken can of regular coconut milk; then, measure ½ C for recipe)
1 teaspoon honey
1 teaspoon lite soy sauce
1 teaspoon fish sauce
1 tablespoon cornstarch
1/2 cup low-sodium chicken broth

For chicken and vegetables:

1 12 oz bag frozen vegetable stir-fry
12 oz boneless, skinless chicken breast, cut into thin strips

Course

Main Dish

Prep Time

20 minutes

Cook Time

25 minutes

Servings

Ingredients

1 tbsp peanut oil or vegetable oil
1 tablespoon ginger, minced (or a 1-inch piece, crushed)
1/2 tablespoon garlic, minced (about 1 clove)
1/4 cup scallions (green onions), rinsed and chopped
1 tablespoon lemongrass, minced (or the zest from 1 lemon: Use a peeler to grate a thin layer of skin off a lemon)
1 tablespoon Thai green curry paste
1/2 cup light coconut milk (or use a spoon to discard visible layer of fat off the top of an unshaken can of regular coconut milk; then, measure ½ C for recipe)
1 teaspoon honey
1 teaspoon lite soy sauce
1 teaspoon fish sauce
1 tablespoon cornstarch
1/2 cup low-sodium chicken broth

For chicken and vegetables:

1 12 oz bag frozen vegetable stir-fry
12 oz boneless, skinless chicken breast, cut into thin strips

Instructions

Thaw frozen vegetables in the microwave (or place entire bag in a bowl of hot water for about 10 minutes). Set aside until step 7.
For sauce, heat oil in a small saucepan on medium heat. Add ginger, garlic, scallions, and lemongrass, and cook gently until tender, but not brown, about 2–3 minutes.
Add curry paste, and cook for an additional 2–3 minutes.
Add coconut milk, honey, soy sauce, and fish sauce, and bring to a boil over high heat.
In a bowl, mix cornstarch with chicken broth. Add mixture to the saucepan, and return to a boil while stirring constantly.
Lower heat to a simmer, and add chicken strips. Simmer gently for 5–8 minutes.
Add thawed vegetables, and continue to cook gently with lid on until the vegetables are heated through, an additional 2–3 minutes.
Divide into four even portions, each about 3 ounces chicken breast and 1 cup vegetables, and serve.

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Posted in Dinner, Lunch, Recipes, Under 500 Calories

Asian-Style Chicken Wraps

Cuisine

American

Prep Time

15 minutes

Cook Time

20 minutes

Servings

Ingredients

1 small Jalapeno chili pepper, rinsed and split lengthwise—remove seeds and white membrane, and mince (about 1 Tbsp); for less spice, use green bell pepper
1 tablespoon garlic, minced (about 2–3 cloves)
3 tablespoons brown sugar or honey
1/2 cup water
1/2 tablespoon fish sauce
2 tablespoons lime juice (or about 2 limes)

For chicken:

1 tablespoon peanut oil or vegetable oil
1 tablespoon ginger, minced
1 tablespoon garlic, minced (about 2–3 cloves)
12 oz boneless, skinless chicken breast, cut into thin strips
1 tablespoon lite soy sauce
1 tablespoon sesame oil (optional)
1 Tablespoon sesame seeds (optional)

For wrap:

Cuisine

American

Prep Time

15 minutes

Cook Time

20 minutes

Servings

Ingredients

1 small Jalapeno chili pepper, rinsed and split lengthwise—remove seeds and white membrane, and mince (about 1 Tbsp); for less spice, use green bell pepper
1 tablespoon garlic, minced (about 2–3 cloves)
3 tablespoons brown sugar or honey
1/2 cup water
1/2 tablespoon fish sauce
2 tablespoons lime juice (or about 2 limes)

For chicken:

1 tablespoon peanut oil or vegetable oil
1 tablespoon ginger, minced
1 tablespoon garlic, minced (about 2–3 cloves)
12 oz boneless, skinless chicken breast, cut into thin strips
1 tablespoon lite soy sauce
1 tablespoon sesame oil (optional)
1 Tablespoon sesame seeds (optional)

For wrap:

Instructions

To prepare the sauce, add all ingredients to a saucepan, and bring to a boil over high heat. Remove from heat, and let sit in hot saucepan for 3–5 minutes. Chill in refrigerator for about 15 minutes or until cold.
Prepare the chicken by heating oil in a large wok or sauté pan. Add ginger and garlic, and stir fry briefly until cooked but not brown, about 30 seconds to 1 minute.
Add chicken, and continue to stir fry for 5–8 minutes.
Add soy sauce, sesame oil (optional), and sesame seeds (optional), and return to a boil. Remove from the heat, and cover with lid to hold warm in hot sauté pan.
Assemble each wrap: Place one large red lettuce leaf on a plate, then add ½ cup chicken stir-fry, 1 basil leaf, and ¼ cup shredded cabbage and fold together. Serve two wraps with ¼ cup sauce.