This is a great way to prepare pork tenderloin – the mustardy crust adds great flavor.
Herbed Pork Tenderloin
6 servings
167 calories per serving
1 ½ lb. pork tenderloin
3 T Dijon mustard
1 T buttermilk
2 t fresh thyme
2 t coarsely ground pepper
¼ t salt
2/3 c soft bread crumbs (just put bread in a food processor and processor to form crumbs)
Preheat oven to 425 degrees. Mix mustard, breadcrumbs, thyme, pepper, and salt and spread over meat then place on a rack in a roasting dish, cover and cook 15 minutes then uncover and continue cooking 45 minutes more. Let stand for 10 minutes before slicing.
FETTUCINE WITH HAM
You know the drill – if you’re using the grill, throw out the skewers and use a grill basket instead – it saves time, aggravation and the food turns out even better ! The meat in this dish is sooooo tender from marinating for hours in the tomato and vinegar based sauce.
Sirloin Kabobs
4 servings
268 calories per serving
2/3 c chili sauce
½ c beef broth
½ c balsamic vinegar
2 T canola oil
5 t Worcestershire sauce
4 t dried minced onion
1 clove garlic, minced
½ t ground mustard
¼ t salt
1 lb. boneless sirloin cut into cubes
16 baby bella mushroom caps, halved
2 medium red onions cut into wedges
2 medium red bell peppers cut into chunks
1 medium yellow bell pepper cut into chunks
Mix the first 9 ingredients and pour half of the mix into a zip loc bag. Add the beef cubes and mix around. Pour the rest of the mix into another bag and add the veggies and mix around. Refrigerate both bags 1-4 hours. Heat a grill pan or basket on the grill and spray with High Heat Pam. Drain the veggies and meat reserving the extra marinate for later basting. Grill 7-10 minutes or to desired doneness stirring and re-basting occasionally.
If you don’t want to grill this, you can preheat the broiler and place all on a baking sheet sprayed with Pam. Broil 5-6 minutes, turning half way through.
The red wine really helps tenderize this steak – it was so very delicious. Serve with Sauteed Peppers and Onions for a great meal. Leftovers make a great addition to a cold salad – just slice thinly and toss with greens and dressing.
Herbed Flank Steak
8 servings
221 calories per serving
2 lb. flank steak
¼ c Dijon mustard
¼ c dry red wine
1 large shallot, finely chopped
2 T oil
2 T fresh basil
1 T fresh oregano
1 T fresh thyme
1 t salt
½ t pepper
½ t garlic powder
Score meat with diagonal, shallow cuts and place in a zip loc. Mix the rest of the ingredients and pour into the bag, mix around well, seal and refrigerate 4-24 hours. Heat grill and cook meat 9 minutes each side or until desired doneness. Slice thinly across the grain.
This is a great take on a bacon and egg sandwich – the addition of the mustard and mayo give it a great extra zing and the watercress adds a great dimension not usually found in a sandwich like this.
Open Faced Egg and Bacon Sandwich
1 serving
297 calories per serving
Bottom half of a hoagie roll
1 t whole grain mustard
1 t light mayonnaise
2 slices bacon, cooked
1 egg, cooked over easy in a skillet sprayed with Pam
1 handful watercress, stems removed
Coarse salt
Pepper
Spread roll with mustard and mayo and then layer with bacon, watercress and egg. Sprinkle with salt and pepper. Serve open faced.
A quick sandwich to throw together that doesn’t taste like a boring sandwich ! The slaw gives it a nice twist.
Turkey Slaw-Wich
1 serving
290 calories per serving
½ c coleslaw blend (shredded cabbage and carrots)
1 T Miracle Whip
1 t Dijon mustard
2 slices whole wheat bread, toasted
3 slices deli roasted turkey breast
1 slice fat free American cheese
Mix coleslaw, Miracle Whip and Dijon then make sandwiches with all the ingredients.
Using the mustard mix as a basting sauce while cooking makes this so much better than just putting the mustard on the bread. The flavor gets really intensified and this ends up being a really great lunch sandwich.
Honey Mustard Chicken Sandwich
4 servings
240 calories per serving
¼ c Dijon mustard
2 T honey
1 t oregano flakes
¼ t salt
¼ t cayenne pepper
4 5 oz. boneless skinless chicken breasts
4 whole grain sandwich buns (100 calories each)
4 slices tomato
4 lettuce leaves
Mix mustard, honey, oregano, salt and cayenne and brush on chicken. Grill 15-20 minutes or pan fry in a skillet sprayed with Pam for 6-8 minutes or until done. Brush with extra sauce throughout the cooking. Serve on buns with lettuce and tomato.
This is a great salad to serve next to eastern inspired dishes such as Chicken Satay.
Lemon Curried Pea Salad
8 servings
80 calories per serving
Salad:
15 oz. can black eyed peas, rinsed and drained
11 oz. can corn, drained
½ c chopped red onion
½ c thinly sliced celery
1 t finely shredded lemon peel
Dressing:
2 T lemon juice
1 T water
1 t oil
1 clove garlic, minced
½ t curry powder
½ t Dijon mustard
1/8 t pepper
Mix salad ingredients in a bowl. Whisk together dressing ingredients and toss with salad. Cover and refrigerate several hours for flavors to mingle.
This recipe was given to me by a friend and it is the most awesome mac salad – I think what makes the difference is that the onion and celery are so minced (rather than the typical chopped) that you get a coating of them on each and every noodle and that means lots of extra flavor per bite !
Macaroni Salad
6 servings
232 calories per serving (312 per serving using regular pasta)
8 oz. FiberGormet rotini pasta or elbow noodles
1 small onion, minced very fine
1 c celery, minced very fine
1 c low fat mayo
1 T wine vinegar
2 t mustard
1 ½ t salt
¼ t pepper
Cook pasta according to package instructions and rinse with cold water to stop the cooking process. Combine with all the rest of the ingredients and mix well. Refrigerate at least 4 hours so flavors mingle. Let sit out 10 minutes before serving so the dressing warms up a bit and mix well again.
NOTE: I mince the celery and onion together in a food processor, but you can do it by hand if you wish
Did somebody say BACON???? Hehehe The bacon in this dressing gives the dish a nice rich flavor. But mostly what you taste here is the ground mustard. If you’re a mustard fan, then you will love the taste of this potato salad.
Warm Potato Salad with Bacon Dressing
6 servings
153 calories per serving
2 lb. red potatoes cut into large chunks
2 strips bacon chopped
1 shallot chopped
1 clove garlic, minced
3 T cider vinegar
3 T apple juice
1 T stone ground mustard
¼ c parsley chopped
1/8 t salt
2 scallion, thinly sliced
Steam potatoes 20 minutes or until tender then cool for 10 minutes. Cook bacon 3 minutes and then add onion and garlic and cook until crisp then reduce heat to low and add vinegar, juice, mustard, parsley and salt and cook 2 minutes. Pour over the potatoes and toss well. Garnish with scallions and serve immediately.
This is best done in an oval 5 quart crock so the meat fits well. The meat becomes so, so tender, you can cut it with a fork. This is a great meal for busy weekdays – it takes on 10 minutes to prep and then you can be out all day and come home to a great hot meal. To make it a more complete meal, throw in some baby carrots to cook along with the potatoes and onions. Like many crock pot recipes, the potatoes can come out looking a bit rough – but let me tell you, they taste GREAT and they melt in your mouth !
8 servings
320 calories per serving
3 lb lean London broil
2 T flour
1 T mustard
1 T chili sauce
1 T Worcestershire sauce
1 t cider vinegar
4 potatoes, sliced
2 onions, sliced
½ c water
Place meat in crock. Pour water around meat. Make a paste of the flour, mustard, chili sauce, Worcestershire and vinegar and rub over the meat. Add potatoes and onions. Cover and cook on low 8-9 hours.
