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Janet Seiber, a dietician from UT Medical Center, shares some helpful advice for what to avoid this Fourth of July at your BBQ! (07/02/14)

Herb Roasted Pork Loin Sandwich with Balsamic Marinated Mushrooms

1 pound pork loin

2 tablespoons onion, finely diced

1/2 tablespoon olive oil

1 1/2 teaspoons garlic cloves, finely chopped

1/2 teaspoon Kosher salt

2 teaspoons Dijon mustard

1/2 teaspoon black pepper

5 whole wheat buns

1/2 teaspoon rosemary, chopped

2 tablespoons Dijon mustard

1/2 teaspoon thyme, crushed

1 tablespoon fresh basil, chopped

1/2 teaspoon oregano, chopped

Balsamic Marinated Mushrooms

Preheat oven to 250F degrees with a rack in the middle. Pat the pork dry and season with half the salt and

pepper. Sear the pork on all sides in a preheated non-stick skillet. Stir together the shallots, garlic, mustard, herbs and 1 tablespoon of oil and smear over the top and sides of roast, then put roast, fat side up, in a roasting pan with a rack in the bottom. Roast at 250F degrees for 2-3 hours, or until pork is fork tender. Let rest and pull apart by hand or by using a carving fork. Prepare the basil mustard by mixing 2 tablespoons Dijon mustard and 1 tablespoon fresh chopped basil. Assemble sandwich by placing 3 ounces of pork on the bottom bun, top with 1/2 slice Portobello mushroom and spread 1/2 tablespoon basil mustard on the top bun.

Serving size: 1 sandwich Yields: 5 servings

Nutrition Facts (per serving): 325 calories, 12g total fat, 1.5g saturated fat, 564mg sodium, 28g carbohydrates, 4g fiber

Balsamic Marinated Mushrooms

3 Portabello mushrooms

1 tablespoon balsamic vinegar

2 tablespoons olive oil

2 cloves garlic, chopped

In a small bowl, mix together the oil, vinegar and garlic. Remove stems from the mushroom caps and coat well with dressing. Roast at 350F degrees for 12-15 minutes or until soft. Allow to cool before slicing.

Serving size: 1/5 recipe Yields: 5 servings. Nutrition Facts (per serving): 65 calories, 6g total fat, <1g saturated fat, 4mg sodium, 3g carbohydrates, 1g fiber

Sweet Potato Salad

1 Tbsp. olive oil

2 oz red wine vinegar

1 Tbsp. garlic clove, chopped

1 medium onion, cut in 1 inch pieces

1 red bell pepper, seeded and chopped

2 lbs. sweet potatoes peeled and cut into 1-inch cubes

2 oz. green onion, sliced

½ tsp. thyme, crushed

salt and pepper to taste

Roast sweet potatoes in 350 degree oven for 45 minutes or until just done, cool and reserve. Preheat a large non-stick sauté pan over medium-high heat. Add garlic, onions, bell peppers to skillet and cook, stirring occasionally until vegetables are softened and lightly caramelized. Cool and reserve. Combine all vegetables once cooled and add oil and vinegar. Stir in thyme, salt and pepper to taste. Top with green onions and serve cold. Serving size: 1/2 cup. Yield: 8 servings.

Sweet potatoes provide fiber, vitamin A, vitamin C, and potassium. It has a lower glycemic index value than white potatoes. Nutrition Facts (per serving): 85 calories, 1g total fat, 0g saturated fat, 42mg sodium, 18g carbohydrates, 3g fiber

Tri Color Tomato Salad

1 red tomato

4 ounces sheep milk cheese

1 yellow tomato

8 teaspoons olive oil

1 green tomato

2 tablespoons balsamic vinegar

non-stick spray

2 tablespoons fresh oregano, chopped

salt & pepper to taste

1 tablespoon fresh basil, chiffonade

Cut all the tomatoes in 8 wedges. Roast the green tomatoes on a sheet pan at 450F degrees for approximately 20 minutes or until caramelized on the outside and softened. Arrange a red, yellow and green tomato on a plate. Cut the cheese into thin slices and arrange 1 slice of cheese between each piece of tomato. Drizzle with olive oil and balsamic vinegar. Sprinkle with oregano and basil.Serving size: 1/8 recipe Yields: 8 servings. Nutrition Facts (per serving): 87 calories, 7g total fat, 2g saturated fat, 177mg sodium, 3g carbohydrates,1g fiber, Gluten-Free

Presented by Janet Seiber, UT Medical Center

Date: 7/2/2014

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