Super Simple 30-Minute Menus
Savory Pork Tenderloin
with Grilled Red Onion

Steak sauce is the secret ingredient that I use in the salad dressing. It adds the bold and hearty flavor people think we spent a lot of time creating. The slight crispness of the red onion enhances these aromatic and juicy boneless pork chops. The smashed potatoes are a masterpiece to what is traditionally
thought of as “off-limits and high-fat” comfort food. Now, thanks to this melt in your mouth recipe, they are enjoyable to all who are watching their health.

Savory Pork Tenderloin with Grilled Red Onion
Calories: 95 (23% fat); Fat: 2g; Cholesterol: 41mg; Carbohydrate: 1g; Dietary Fiber: 0g; Protein: 16g; Sodium: 248mg; Diabetic Exchanges: 2-1/2 very lean meat
Yield: 6 servings (3-ounces per serving)


(3-ounce) top loin boneless pork chops


teaspoons steak sauce
2 (1/4-inch-thick) slices red onion, halved and separated    
Tossed Salad with Bold & Hearty Salad Dressing
Calories: 55 (0% fat); Fat: 0g; Cholesterol: 2mg; Carbohydrate: 9g; Dietary Fiber: 2g; Protein: 5g; Sodium: 480mg; Diabetic Exchanges: 2 vegetable
Yield: 6 (1-1/2cup) servings


(16-ounce) bag iceberg garden salad mix


cup grape tomatoes
1/2 cup shredded fat-free cheddar cheese 1/2 cup fat-free Italian salad dressing
2 tablespoons steak sauce 1/2 cup fat-free croutons
Garlic & Bacon Smashed Potatoes
Calories: 92 (20% fat); Fat: 2g; Cholesterol: 9mg; Carbohydrate: 15g; Dietary Fiber: 1g; Protein: 4g; Sodium: 479mg; Diabetic Exchanges: 1 starch
Yield: 9 (1/2 cup) servings


medium russet potatoes (4 cups cubed)


tablespoon garlic salt
8 cups water 1 tablespoon minced garlic
1/4 cup imitation butter-flavored sprinkles 2 tablespoons light butter
1/2 cup fat-free half and half 1/4 cup plus 2 teaspoons 30%-less-fat real bacon pieces


Set timer for 30 minutes to begin.

30 MINUTES BEFORE DINNER, cut the potatoes into 1-inch cubes. In large pot put 1 T garlic salt in 8 c water. Add the potatoes. Bring to a boil.
23 MINUTES BEFORE DINNER, start the salad. In the bottom of a large salad bowl, stir together 1⁄2 c Italian salad dressing and 2 T steak sauce until well blended. Add 1 package garden salad, 1 cup grape tomatoes, and 1⁄2 c cheddar cheese to the large salad bowl. Do not toss the salad with the salad dressing. Cover and put in the refrigerator to keep chilled.
18 MINUTES BEFORE DINNER, turn off the boiled potatoes. Cover and let sit on the hot burner.
16 MINUTES BEFORE DINNER, preheat the indoor electric grill.
15 MINUTES BEFORE DINNER, cut 2 ( 1⁄4-inch-thick) slices red onion in half. Separate into rings. Set aside.
11 MINUTES BEFORE DINNER, spray the upper and lower grilling surfaces of the indoor electric grill with cooking spray. Place 6 pork top loin boneless chops on the preheated grill. Close the lid firmly, pressing down to help sear grill marks into the meat. Cook for 2 minutes.
9 MINUTES BEFORE DINNER, spread 1-1⁄2 t steak sauce on each pork chop. Place the onion halves on top of the pork chops and close the lid firmly. Cook for 2 more minutes.
7 MINUTES BEFORE DINNER, remove the pork chops from the electric grill and sprinkle evenly with 1⁄2 t dried parsley. Put the pork chops on a serving plate. Cover and let rest 5 minutes. Place the pork chops on the dinner table.
6 MINUTES BEFORE DINNER, toss the salad with the salad dressing and top with 1⁄2 c croutons*. Place the tossed salad on the dinner table.
4 MINUTES BEFORE DINNER, drain the potatoes. Add 1 tablespoon minced garlic, 1⁄4 cup butter sprinkles, 2 tablespoons light butter, 1⁄2 c half and half, and 1⁄4 c bacon pieces. Mix well with a wooden spoon.
1 MINUTE BEFORE DINNER, put the potatoes in a serving bowl. Sprinkle the top of the potatoes with 2 t bacon pieces. Place on the dinner table.
* NOTE: I find this step the quickest to do with my hands, to toss the salad and dressing together.
Supplies List
• Timer
• Large pot
• Large salad bowl
• Indoor electric grill
• Serving plate
• Serving bowl
Grocery List
Fat-free croutons
Nonfat cooking spray
Fat-free Italian salad dressing
Steak sauce
30%-less-fat real bacon pieces
Imitation butter-flavored sprinkles
Iceberg garden salad mix
Grape tomatoes
Russet potatoes
Red onion
Pork tenderloin
Shredded fat-free cheddar cheese
Light butter
Fat-free half and half
Pantry List
Garlic salt
Minced garlic