Free Diet Recipe

1 (2-pound) pork tenderloin roast
2 tablespoons soy sauce
1/4 teaspoon ground mustard
2 tablespoons fennel seeds
2 tablespoons caraway seeds
Savory Mustard Sauce (recipe below)

Trim skin and fat money roast pork. In a small bowl, mix soy sauce and mustard ground. With your fingers, rub the mixture into the roasted soybean. On a sheet of waxed paper, combine fennel seeds and cumin, toasted roll evenly coat. Wrap tightly in plastic wrap and refrigerate for 2 hours or overnight.

Preheat oven to 375A ° F. Unwrap roast. Place fat side up on rack in a shallow dish. Bake, uncovered, 30 to 45 minutes or until a meat thermometer inserted in thickest part of roast registers 140 ° F. to 145A ° F.

Remove from oven and transfer to a cutting board and let rest 15 minutes before carving the roast (meat temperature increase by 5 to 10 degrees after being removed from oven). Transfer to a platter and serve with Savory Mustard Sauce.

SAVORY MUSTARD SAUCE:
1/4 cup water
2 tablespoons ground mustard
1 teaspoon cornstarch
3 tablespoons light corn syrup
1 tablespoon cider vinegar

In a small saucepan over medium heat, combine water, ground mustard, and cornstarch. Stir in corn syrup and cider vinegar; cook and stir until thickened and bubbly. Cook and stir another 2 minutes. Remove from heat

Makes 4 to 6 servings.

Ingredients for 6 servings:

• 3 boneless chicken breasts, skinless
• 1/2 teaspoon white pepper
• 1/2 teaspoon ground cumin
• 2 Tablespoons lime juice

• 1/4 cup chopped dried tomatoes
• 1 cup boiling water
• 1/2 cup fat free chicken broth
• 1 onion, sliced
• 1 green peppers, sliced
• 6 whole wheat tortillas

• 1 cup picante sauce
• 1 cup grated fat free cheddar cheese
• 1 Tablespoon dried tomatoes
• 1/2 cup boiling water
• 1 cup fresh tomatoes, chopped
• 1/4 cup chopped scallions
• 1 teaspoon chili powder
• 1 teaspoon lime juice
• 1/2 cup fat free sour cream

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1 slice whole wheat sandwich bread
1/4 teaspoon dried tarragon
1 teaspoon extra-virgin olive oil
1/3 cup plain non-fat yogurt
1/4 cup (1 ounce) grated Parmesan cheese
1/4 cup Dijon-style mustard
1 tablespoon chopped fresh tarragon or 1 teaspoon dried tarragon
2 pounds (1 large head) cauliflower, cut into florets

Preheat oven to 375 degrees F. Coat an 8-inch square baking dish with non-stick cooking spray.

With you hand, crumble the bread into a blender or food processor Pulse the machine on and off until the crumbs reach the desired consistency. In a small bowl, combine the bread crumbs, dried tarragon, and olive oil. Stir until the bread crumbs are well coated with the oil; set aside.

In another small bowl, stir together yogurt, Parmesan cheese, mustard, and tarragon; aside.

In a large pot , fitted with a steamer basket, bring 2 inches of water to a boil. Add the cauliflower, reduce heat to medium, cover, and steam approximately 8 minutes or until just tender. Remove cauliflower from steamer and spread evenly into the prepared baking dish.

Spoon the mustard mixture over the cauliflower and stir gently to coat. Sprinkle the bread crumbs over the top. Bake approximately 15 to 20 minutes or until the crumbs are crisp and well browned. Remove from oven. To serve, divide among individual serving plates.

Number of Serves: 4
Each Serving Totals – 2.5 Fat Grams, 104.5 calories, 3 WW Points

Ingredients for 4 people:

• 2 balls of mozzarella
• 4 zucchini
• 8 tomatoes with firm flesh
• 1 clove garlic crushed
• 2 tablespoons chopped basil
• 2 tablespoon olive oil
• Some black olives
• Salt and pepper

Preparation:
Preheat oven to 210 ° (7 th).
Wash vegetables and slice them into pieces regularly. Slice the mozzarella well.
In a baking dish, alternating sections of vegetables and mozzarella. Add salt and pepper. Pour basil, garlic and olive oil. Bake for 60 minutes. Cover with foil if vegetables darken too quickly …

Serve hot, garnishing with black olives.
The opinion of the dietitian: This recipe can also be done without mozzarella, but the latter gives it a milder flavor and brings a little calcium. We practice regularly in the south … It accompanies the delicious white poultry, tuna steak and all the fish …