This week, I’m bringing you a few recipes straight from the Dobzelecki kitchen. They are both a super easy rendition of some classic comfort foods that I have made a bit healthier. As you will start to see, most of my meals take 10 minutes or so to prep, and then cook pretty quickly depending on the method used. I typically shop at Trader Joe’s, Whole Foods and the local grocery store, Shoprite, so most of the ingredients you see can be found at one of those places.
Recipe - Baked Pork, Pasta and Brussels Sprouts
- Boneless Pork Tenderloin - Check out your meat section at your supermarket. 1 pound of meat for every 2-3 people should be good with a few leftovers
- Gluten Free Pasta - Most supermarkets these days have a few different types of gluten free pasta. Chickpea pasta, black bean pasta and red lentil pasta all generally have a similar texture to regular pasta and are loaded with more protein, nutrients and fiber.
- Pasta Sauce - Pick a sauce that does not have added sugar such as Trader Joe’s Rustico or RAOs homemade sauce. I’ll post a homemade recipe one of these days!
- Brussels Sprouts - 1 bag of Fresh or frozen will do.
- Dry Rub Seasoning - McCormicks dry rub and seasonings for pork and beef are pretty good. They have some sugar and anti-caking agents in them which I am not a huge fan of, but they are better than most of the MSG and sugar laden sauces and marinades out there. For other dry rubs, I recommend to read the label.
- Olive oil spray, salt, pepper
[gallery ids="368,367" type="rectangular"]
Step 1 - Prepare the Brussels Sprouts.
- Grease a cookie sheet with olive oil or line with parchment paper.
- Cut brussels sprouts in half and spread evenly over the pan
- Spray with olive oil spray, salt and pepper to taste
- Put in oven on 400 degrees and bake for 25-35 minutes
Step 2 - Prepare the Pork Tenderloin
- Lay pork on plate, and cover completely and thoroughly with dry rub. Knead seasoning into the meat.
- Let sit for 10 minutes
- Heat skillet over medium heat and spray with olive oil or avocado oil
- Sear pork in pan - 3 minutes each side
- Place pork on baking sheet and place in 400 degree oven for approx 25-35 minutes
- Use meat thermometer (145 degrees +) or cut into pork to tell when done
Step 3 - Cook the pasta
- Most gluten free pastas vary the cooking times, so check the package for exact details
- Bring 4 quarts of salted water to a boil
- Place pasta in boiling water and cook for approximately 6-10 minutes
- Test pasta for desired “done-ness”
- Drain water from pasta
Step 4 - Heat pasta sauce, plate, garnish and enjoy!
- Warm pasta sauce over low heat
- Slice pork and plate next to pasta and brussel sprouts
- Cover pasta with sauce
- Sprinkle basil and parsley to garnish
Nutrition Facts (Please note these are estimated):
1 Serving of meat (5 oz), 1 serving of pasta, ½ cup of sauce, 1 serving of brussels sprouts: 461 Calories; 47 Protein; 9 Fat; 46 Carbs
Recipe - Crispy Brown Rice Tortilla Pizza
This recipe is one of my favorite snacks to make. It takes less than 10 minutes from prep to baking and is delicious. Depending on what your goals are, this can be a high protein and low fat snack as well. Additionally, if you use brown rice tortillas and cheese alternatives, it can be gluten free and 99% dairy/lactose free.
- Brown Rice Tortilla - These can be found at most local supermarkets as well as Trader Joe’s and Whole Foods. Whole foods also carries Siete brand tortillas which are paleo and have great ingredients. Aside from Siete and Brown Rice tortillas, I have not found any gluten free tortillas without a long list of ingredients that are tough to pronounce
- Pizza Sauce - Try to find a pizza sauce with the least amount of ingredients. Per usual, Whole Foods and Trader Joe’s generally have good pre-made sauces, but be sure that the major ingredients are tomatoes, tomato paste, olive oil and spices. I’m not a big fan of additives or seed oils (canola, cottonseed, vegetable etc) as they cause inflammation and can go rancid. When in doubt pick a good tomato sauce and add a bit of oregano, salt, pepper and garlic powder and that should do.
- Cheese or Cheese Substitute - If you are not sensitive to dairy, feel free to use a light or fat free shredded cheese. I generally try to stay away from dairy as it is linked to a number of less desirable issues such as inflammation in the body and can sometimes be laden with hormones passed on from the cows. Whole Foods and Trader Joe’s has other options such as Trader Joe’s 99% lactose free almond shreds. These are a good substitute, melt well and don't seem to bother those who have issues with dairy.
- Toppings - Feel free to add toppings such as meat and veggies. I personally like taking leftover shredded chicken and mixing with buffalo sauce to make a buffalo chicken pizza. This is a delicious way to get extra protein in your day for those who have higher protein targets.
[gallery ids="372,370,371" type="rectangular"]
Step 1- Pre-heat oven and warm tortilla
- Turn on oven to 425 degrees
- Remove the tortilla from wrapping and place in oven for 3-5 minutes to warm up
- Tortilla should be warm, but not yet crispy.
Step 2 - Add pizza toppings
- Remove tortilla from oven
- Place ¼ cup of pizza sauce on the tortilla
- Measure and top with cheese
- Add desired toppings
Step 3 - Cook pizza, cut and enjoy!
- Place pizza on nonstick baking sheet
- Bake for 5-10 minutes or until cheese is melted and toppings are cooked
- Remove from oven, let stand for a minute, cut and enjoy
Nutrition Facts (Please note these are estimated):
1 tortilla, ¼ cup pizza sauce, 1 oz almond shreds, 4 oz shredded chicken: 380 Calories; 45 Protein; 6 Fat; 34 Carbs