TNT RECIPES
20 minute Pork Tenderloin
Did you know that pork tenderloin is an extremely lean cut of meat? It is true that most beef and pork is more fatty and because of that, it is good to limit it, but pork tenderloin actually has similar fat content to chicken breast! Try this easy 20 minute one pan meal to incorporate some pork tenderloin into your diet!
You will need:
– 2 (.75 lb) pork tenderloins
– 1 lb green beans
– 1 ½ lbs baby potatoes, halved
– 2 Tbsp butter softened
– 1 garlic clove, minced
– avocado or olive oil spray
For sauce:
– 4 Tbsp soy sauce
– 2 Tbsp peanut butter
– 1 Tbsp honey
– 2 tsp rice vinegar
– 1 clove garlic, minced
– 2 tsp sesame seed oil
1. Preheat oven to 450
2. In a small bowl, combine all ingredients for sauce and whisk until blended
3. Spray foil lined baking sheet with oil spray and lay the green beans and potatoes on the pan face down.
4. Lay tenderloins over green beans and brush with sauce.
5. Roast for 20-25 minutes, until the thickest part of the tenderloin reaches 140.
6. While the tenderloin is roasting combine, butter and garlic and once it is done cooking, top the tenderloins, potatoes and green beans with the garlic butter mixture.
Makes 4 servings:
Exchanges: 4 meat, 2 starch, 1 veg, 2 fat
Banana Protein Snack
Combining protein, carbs and fats at meals and snacks is a great way to make sure you are staying full between meals, maintaining energy levels and balancing your blood sugar. This is a great balanced snack to add to your rotation this week.
You will need:
– 1 banana, sliced into quarters
– 1 Tbsp peanut butter
– 2 Tbsp hemp seeds
– cinnamon to taste
Exchanges: 1 fruit, 2 meat, 2.5 fat
Air Fryer Teriyaki Salmon
If you have an air fryer, stop what you’re doing and make this air fryer teriyaki salmon!! Salmon is one of the best sources of omega 3 fatty acids. These fatty acids are essential, which means our body cannot make them, we have to get them from food sources. Try to include fatty fish at least two times a week through salmon, mackerel, tuna, herring and sardines!
You will need:
– 1 Tbsp olive oil
– ½ tsp salt
– ½ tsp pepper
– 2 (6 oz) salmon filets
– ⅓ cup teriyaki sauce
– 4 slices pineapple
1. Drizzle the olive oil onto the salmon and season with salt and pepper
2. Drizzle the teriyaki sauce over the salmon fillets and pineapple slices and place them in the air fryer
3. Cook on 375 for 9 minutes
Paired with roasted broccolini and brown rice
Makes 2 servings: