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Obesity Discussion · 01-28-06, 11:35 PM

Grilled pork fajitas
Dietitian's tip: This recipe uses pork tenderloin — a tender, lean meat. Traditionally, fajitas are made with skirt (flank) beef steak, which has twice the fat and three times the amount of saturated fat.

SERVES 8
Ingredients
1 tablespoon chili powder
1/2 teaspoon oregano
1/2 teaspoon paprika
1/4 teaspoon ground coriander
1/4 teaspoon garlic powder
1 pound pork tenderloin, cut into strips 1/2 inch wide and 2 inches long
1 small onion, sliced
8 whole-wheat flour tortillas, about 8 inches in diameter, warmed in the microwave
1/2 cup shredded sharp cheddar cheese
4 medium tomatoes, diced
4 cups shredded lettuce
1 cup salsa

Directions
Prepare a hot fire in a charcoal grill or heat a gas grill or broiler to medium-high or 400 F.

In a small bowl, stir together the chili powder, oregano, paprika, coriander and garlic powder. Dredge the pork pieces in the seasonings, coating completely.

Place the pork strips and onions in a cast-iron pan or grill basket. Grill or broil at medium-high heat, turning several times, until browned on all sides, about 5 minutes.

To serve, spread an equal amount of pork strips and onions on each tortilla. Top each with 1 tablespoon cheese, about 2 tablespoons tomatoes, 1/2 cup shredded lettuce and 2 tablespoons salsa. Fold in both sides of each tortilla up over the filling, then roll to close. Serve immediately.

Nutritional Analysis(per serving)Serving size: 1 fajita
Calories 234 Cholesterol 45 mg
Protein 18 g Sodium 309 mg
Carbohydrate 23 g Fiber 5 g
Total fat 8 g Potassium 508 mg
Saturated fat 3 g Calcium 115 mg
Monounsaturated fat 3 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 2
Carbohydrates 1
Protein and dairy 1

Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 1
Nonstarchy vegetables 2
Meat and meat substitutes 2

Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Grains and grain products 1
Vegetables 2
Meats, poultry and fish 1

http://www.mayoclinic.com/health/hea...ecipes/NU00396

01-28-06, 11:35 PM	#1 (permalink)
Obesity Discussion Administrator Join Date: Jan 2005 Location: Phoenix, AZ Posts: 7,815 Weight Statistics 8/1/2006 Start Date: 185 lb Start Weight: 152 lb Current Weight: 155 lb Goal Weight: -33 lb Weight Loss: 5/1/2007 Goal Date:	Grilled pork fajitas Grilled pork fajitas Dietitian's tip: This recipe uses pork tenderloin — a tender, lean meat. Traditionally, fajitas are made with skirt (flank) beef steak, which has twice the fat and three times the amount of saturated fat. SERVES 8 Ingredients 1 tablespoon chili powder 1/2 teaspoon oregano 1/2 teaspoon paprika 1/4 teaspoon ground coriander 1/4 teaspoon garlic powder 1 pound pork tenderloin, cut into strips 1/2 inch wide and 2 inches long 1 small onion, sliced 8 whole-wheat flour tortillas, about 8 inches in diameter, warmed in the microwave 1/2 cup shredded sharp cheddar cheese 4 medium tomatoes, diced 4 cups shredded lettuce 1 cup salsa Directions Prepare a hot fire in a charcoal grill or heat a gas grill or broiler to medium-high or 400 F. In a small bowl, stir together the chili powder, oregano, paprika, coriander and garlic powder. Dredge the pork pieces in the seasonings, coating completely. Place the pork strips and onions in a cast-iron pan or grill basket. Grill or broil at medium-high heat, turning several times, until browned on all sides, about 5 minutes. To serve, spread an equal amount of pork strips and onions on each tortilla. Top each with 1 tablespoon cheese, about 2 tablespoons tomatoes, 1/2 cup shredded lettuce and 2 tablespoons salsa. Fold in both sides of each tortilla up over the filling, then roll to close. Serve immediately. Nutritional Analysis(per serving)Serving size: 1 fajita Calories 234 Cholesterol 45 mg Protein 18 g Sodium 309 mg Carbohydrate 23 g Fiber 5 g Total fat 8 g Potassium 508 mg Saturated fat 3 g Calcium 115 mg Monounsaturated fat 3 g MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS Vegetables 2 Carbohydrates 1 Protein and dairy 1 Your healthy weight pyramid: A tool for weight loss A sample menu using the Mayo Clinic Healthy Weight Pyramid DIABETES MEAL PLAN EXCHANGES Starches 1 Nonstarchy vegetables 2 Meat and meat substitutes 2 Your diabetes meal plan: Exchange lists DASH EATING PLAN SERVINGS Grains and grain products 1 Vegetables 2 Meats, poultry and fish 1 http://www.mayoclinic.com/health/hea...ecipes/NU00396 __________________