Cooking with Kaye- Pork: New Cooking Guidelines

From today's Cooking With Kaye email newsletter:








Pork: New Cooking Guidelines
Lower the Temp-Raise the Enjoyment!

Late last month (May 2011) the United States Department of Agriculture announced new cooking guidelines for pork and this is GREAT news for weight loss surgery patients. The old guidelines called for cooking pork to an internal temperature of 160 Degrees Fahrenheit. These

New Pork Temperature Guidelines

As published in today's Cooking With Kaye Great News for Pork Lovers:The Puck Stops Here!Promoted announcement fromPork Be Inspired 
For juicy, tender and flavorful pork, it might be time to toss out Grandma's advice. According to the new U.S. Department of Agriculture (USDA) guidelines, pork chops, roasts and tenderloins can be safely cooked to medium rare at a final internal cooked temperature

Coleslaw

(makes 6 servings)

Ingredients:

• 2 cups red cabbage, shredded
  
  


• 2 cups green cabbage, shredded
  
  


• 1 carrot, peeled and shredded
  
  


• ½ cup jicama, peeled and sliced into ¼” strips
  
  


• 1 green pepper, seeded and chopped
  
  


• 1 onion, chopped
  
  


• ½ cup radishes, chopped
  
  

Ingredients for dressing:

• 3 tbsp packed brown sugar
  
  


• 3 tbsp water
  
  


• 3 tbsp red wine vinegar
  
  


• 1 tbsp vegetable oil
  
  


• ¼ tsp salt
  
  


• 1 clove garlic, chopped
  
  

Preparation:

• Combine ingredients for dressing in a small-sized bowl and mix well then toss with cabbage mixture in a large-sized bowl and chill for about 2 hours before serving.
  
  

Make 6 Servings:

Weight Loss Recipes Amount Per Serving(1/6 of recipe (133 g)): 83 Calories, 1 g Protein, 15 g carbohydrates, 3 g Dietary Fiber, 3 g fat, 0 g saturated fat, 0 mg cholesterol, 115 mg sodium

Citrus Shrimp Salad

(makes 4 servings)

Ingredients:

• 1 lb. medium shrimp, peeled and deveined
  
  


• 1 medium head cabbage, shredded
  
  


• 3 tbsp fresh-squeezed lemon juice
  
  


• ⅓ cup fresh-squeezed lime juice
  
  


• 1 tsp fresh ground black pepper
  
  


• 1 tbsp low-sodium soy sauce
  
  


• 1 cup watercress, chopped
  
  


• 1 carrot, peeled and grated
  
  


• ⅛ tsp red pepper flakes
  
  


• 1 clove garlic
  
  


• 2 tbsp honey
  
  


• Non-fat cooking spray
  
  


• 2 tbsp fresh basil, chopped (optional)
  
  


• 2 tbsp roasted peanuts, chopped (optional)
  
  

Preparation:

• In a food processor, add the lemon juice, garlic, soy sauce and red pepper flakes, blend until smooth.
  
  


• Pour lemon juice mixture into a medium bowl then add shrimp. Toss to coat evenly, cover with plastic wrap then marinate in refrigerator for about 30 minutes.
  
  


• Add the watercress, cabbage, and carrot in a large serving bowl and mix until combined.
  
  


• Whisk together the lime juice and honey in a small bowl then pour over salad mix. Toss until well-coated.
  
  


• Spray a small skillet with non-fat cooking spray. Pour shrimp with the marinade into the pan and cook over medium-high heat until shrimp is completely pink in the center (about 3 minutes).
  
  


• Place cooked shrimp in center of salad and sprinkle with optional basil and peanuts.
  
  

Make 4 Servings:

Weight Loss Recipes Amount Per Serving(¼ of recipe (420 g)): 271 Calories, 28 g Protein, 29 g carbohydrates, 7 g Dietary Fiber, 5 g fat, 1 g saturated fat, 172 mg cholesterol, 363 mg sodium

New Dietary Guidelines Coming June 2

New Guidelines --- Now What?

Stick with us at LivingAfterWLS and we will work through how the new guidelines work with our "Protein First" dietary requirements. This new dietary icon marks a change in the health strategy promoted by the USDA and we will show you how to make it work for you, your WLS, and your family.

Stacked Vegetable Salad

(makes 4 servings)

Ingredients:

• 1 medium eggplant, slice lengthwise about ¼” thick and cut each slice crosswise in half.
  
  


• 2 medium portobello mushrooms (about 4-5" in diameter)
  
  


• ½ cup mixed salad greens
  
  


• 2 fresh tomato, sliced
  
  


• ¼ cup goat cheese (or Cheddar cheese)
  
  


• 1 tbsp olive oil
  
  


• 1 tbsp balsamic vinegar
  
  


• Non-fat cooking spray
  
  


• Fresh oregano (optional)
  
  

Preparation:

• Preheat broiler.
  
  


• Remove stems from portobello mushrooms then wipe the smooth surface of the mushroom with a paper towel to remove any excess soil.
  
  


• Spray a cookie sheet with non-fat cooking spray. Place eggplant pieces and mushrooms (gill-side up) on the sheet then lightly spray vegetables with cooking spray. Broil about 5” or 2nd to the top shelf level of the oven from the broiler until eggplant starts turning golden brown (about 7-10 minutes).
  
  


• Remove roasted vegetables from oven. Place the portobellos, gill-side up on salad plates. Add a layer of greens then a slice of tomato. Spread 1 tbsp of the goat cheese on the tomato then add an eggplant slice. Repeat starting with the greens 3 more times.
  
  


• Drizzle each stack each with ½ tbsp olive oil and 11/2 tbsp balsamic vinegar then sprinkle with desired amount of fresh oregano.
  
  

Make 4 Servings:

Weight Loss Recipes Amount Per Serving(¼ of recipe (246 g)): 117 Calories, 5 g Protein, 13 g carbohydrates, 5 g Dietary Fiber, 6 g fat, 2 g saturated fat, 5 mg cholesterol, 53 mg sodium

Cabbage Salad with Caraway and Raisins

(makes 4 servings)

Ingredients:

• 1 lb. cabbage
  
  


• 1 tbsp caraway seeds
  
  


• 6 tbsp raisins
  
  


• 1 tbsp vegetable oil
  
  


• 4 scallions, thinly sliced
  
  


• ½ cup walnuts or almonds, chopped
  
  


• 5 tbsp low-sodium vegetable stock
  
  


• 2 tbsp fresh mint, chopped
  
  


• Salt and pepper, to taste
  
  

Preparation:

• Thinly shred cabbage using a sharp knife or mandoline.
  
  


• Heat oil in a large-sized skillet or wok, over medium-high heat. Add scallions and stir fry for about 1 minute. Add the cabbage and stir fry for about 3 minutes. Add the raisins, nuts, vegetable stock and cook, stirring often until cabbage is lightly softened (about 3-4 minutes).
  
  


• Remove from stove and pour cabbage mixture in a large-sized bowl. Add caraway seeds, mint and sprinkle salt and pepper to taste. Toss until well coated.
  
  

Make 4 Servings:

Weight Loss Recipes Amount Per Serving(¼ of recipe (188 g)): 214 Calories, 5 g Protein, 21 g carbohydrates, 5 g Dietary Fiber, 14 g fat, 1 g saturated fat, 0 mg cholesterol, 32 mg sodium