6. PORK TENDERLOIN
Pork is often shunned by diet purists, and what a shame. Not only is it more flavorful than chicken, but some cuts are almost as low in fat while still boasting the requisite protein power. Pork tenderloin is the filet mignon of pork -- it's the most tender, as well as the leanest portion, of the meat.
BUY IT: Pork tenderloin is generally found pre-packed in a plastic wrapper in the meat section of the grocery store and is usually dated. Be sure that the meat isn't expiring within a couple of days. Look for a tenderloin that feels firm, lacks a lot of visible fat and gristle, and has a tinge of pink to it. If it appears dry or even a little gray, don't purchase it.
PREPARE IT: Trim all visible fat using a sharp knife. Marinate the pork in your favorite marinade for one hour to overnight in the refrigerator, or coat it with your favorite spice rub. Preheat oven to 300 degrees F. Meanwhile, spray a skillet with nonstick spray and place over high heat. Brown the meat, about one minute per side, until just browned, then transfer to a baking dish and place in oven until a meat thermometer reads 155 degrees F and the meat is only slightly pink inside, approximately 15-25 minutes. Slice and serve hot.
NUTRIENTS: A 4-ounce serving has 136 calories, 24 g protein, 0 g carbohydrate, 4 g fat, 0 g fiber.
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