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4 Filling, Low-Calorie Foods

These nutrient-packed eats will help you stay full without tacking on fat and calories.

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Pork Tenderloin

High in protein and lower in calories than boneless, skinless chicken breast, tenderloin also packs three times as much zinc, a vitamin essential for muscle repair and DNA production.

Cook It:
1) Mix a few of your favorite fresh herbs and spices, and rub on meat’s surface. Toss it on a hot grill or roast in the oven at 425 ̊.

2) Marinate in 1 cup of apple juice concentrate, mixed with 1⁄4 cup olive oil, 2 tbsp Dijon mustard, 1 tbsp crushed dried rosemary, and 2 finely chopped garlic cloves. Broil until lightly charred.

3) Cut 1 lb trimmed tenderloin crosswise into 1⁄2-inch-thick pieces. Flatten with a meat mallet to 1⁄4-inch-thick slices. Sauté the meat in a large skillet with a bit of olive oil, about 2 minutes each side. Remove meat from pan, and add 1⁄2 cup sliced shallots, cooking for 1 minute. Pour in 2 cups low- sodium chicken broth, 2 tbsp each lemon juice and Dijon mustard and—if you want a bit of a salty, peppery bite—a couple of tbsp of capers. Mix everything together, return pork to pan, and simmer for 1 minute. Let meat rest a few minutes. Season to taste with salt and pepper before serving.

6 OZ, COOKED, 244 CALORIES

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