"Take Out Tonight" Chinese BBQ Pork
Jan 14, 2007 15:42:08 GMT -8
Post by barbogold on Jan 14, 2007 15:42:08 GMT -8
Chinese BBQ Pork
This recipe comes from the Weight Watchers’ Take-Out Tonight! cookbook (p. 48). It works best with lean pork, but can also be used for chicken. This is a protein portion ONLY, so be sure to add a carb and a fibrous veggie to make this a complete meal.
BBQ’ed chicken or pork can be used in salads, pitas, or with the usual rice and veggies.
Ingredients:
* 1 lb. boneless pork tenderloin, trimmed of all visible fat
* 2 T. honey
* 2 T. hoisin sauce
* 2 T. sake or dry white wine
* 2 t. oyster sauce
* 2 t. reduced-sodium soy sauce
* 1 t. Asian (dark) sesame oil
Directions:
1. Prick the tenderloin all over with the tip of a knife or tines of a fork. Combine the honey, hoisin sauce, sake or white wine, oyster sauce, soy sauce, and sesame oil in a large zip-close plastic bag; add the pork. Squeeze out the eair and seal the bag; turn to coat the pork. Refrigerate, turning the bag occasionally, at least 6 hours or up to 24 hours.
2. Preheat the oven to 450 degrees F. Spray the rack of a roasting pan with nonstick spray and place in the pan. Remove the tenderloin from the marinade and place on the roasting rack. Discard the excess marinade. Roast until an instant-read thermometer inserted in the thickest part of the tenderloin registers 160 degrees F for medium, 25-27 minutes. Transfer tenderloin to a carving board and let stand 5 minutes before slicing.
Nutrition Info:
Serving size = 1/4 tenderloin
157 cal, 4 g fat, 2 g sat fat, 3 g carb, 24 g protein
3 WW pts per serving.
This recipe comes from the Weight Watchers’ Take-Out Tonight! cookbook (p. 48). It works best with lean pork, but can also be used for chicken. This is a protein portion ONLY, so be sure to add a carb and a fibrous veggie to make this a complete meal.
BBQ’ed chicken or pork can be used in salads, pitas, or with the usual rice and veggies.
Ingredients:
* 1 lb. boneless pork tenderloin, trimmed of all visible fat
* 2 T. honey
* 2 T. hoisin sauce
* 2 T. sake or dry white wine
* 2 t. oyster sauce
* 2 t. reduced-sodium soy sauce
* 1 t. Asian (dark) sesame oil
Directions:
1. Prick the tenderloin all over with the tip of a knife or tines of a fork. Combine the honey, hoisin sauce, sake or white wine, oyster sauce, soy sauce, and sesame oil in a large zip-close plastic bag; add the pork. Squeeze out the eair and seal the bag; turn to coat the pork. Refrigerate, turning the bag occasionally, at least 6 hours or up to 24 hours.
2. Preheat the oven to 450 degrees F. Spray the rack of a roasting pan with nonstick spray and place in the pan. Remove the tenderloin from the marinade and place on the roasting rack. Discard the excess marinade. Roast until an instant-read thermometer inserted in the thickest part of the tenderloin registers 160 degrees F for medium, 25-27 minutes. Transfer tenderloin to a carving board and let stand 5 minutes before slicing.
Nutrition Info:
Serving size = 1/4 tenderloin
157 cal, 4 g fat, 2 g sat fat, 3 g carb, 24 g protein
3 WW pts per serving.