Busy People's Low-Fat Cookbook
Breakfast | Appetizers & Breads | Soups & Salads | Side Dishes | Entrées | Desserts | Drinks
Breaded Pork Tenderloins
I like to serve these as a finger food for dinner parties.  These are great to serve while waiting for all your guests to arrive. 


pound pork tenderloin roast, cut crosswise into 6 pieces with all visible fat removed


cup Italian breadcrumbs
1/3 cup all-purpose flour 2 egg whites, beaten
1 teaspoon seasoned salt 2 tablespoons skim milk

Preheat the oven to 400 degrees.
Spray a cookie sheet with nonfat cooking spray.
Pound the pork into 1/4 to 1/8-inch thickness.
In a small bowl stir together the flour, seasoned salt, and breadcrumbs.
In a separate small bowl beat together the egg whites and skim milk.
Dip the coated meat in the egg mixture, and then dip again in the flour/breadcrumbs mixture.
Place the prepared meat on the cookie sheet.
Spray the top of the breaded meat with nonfat cooking spray.
Bake for 10 minutes.
Turn the meat over. Spray the top with nonfat cooking spray. Bake for an additional 10 minutes. The breading will be crispy and slightly golden brown when done.
Yield: 6 servings
Calories: 175; Fat: 3g (18% fat); Cholesterol: 42mg; Carbohydrate: 16g; Dietary Fiber: 1g; Protein: 19g; Sodium: 519mg
Preparation time: 10 minutes or less
Cooking time: 20 minutes
Total time: 30 minutes or less
Menu idea: If desired, serve with the Spring Salad (page 103) Mashed Potatoes Deluxe (page 119), and California Garlic Blend (page 120).
Smothered Steak
Each succulent bite is as tasty as the one before.


pound beef tenderloin, whole


oundes fresh mushrooms, sliced
2 large onions, quartered and separated 1/4 cup Butter Buds, dry
2 large green peppers, cut into 3/4-inch strips 1/2 cup water
    1 teaspoon celery salt or garlic salt

Spray a slow cooker with nonfat cooking spray.
Place the beef in the bottom and top it with the onions, peppers and mushrooms. In a bowl mix the Butter Buds, water, and garlic or celery salt together until the Butter Buds dissolve. Pour over the vegetables. Gently toss the vegetables to distribute the seasonings.
Cover. Cook on high for 4 to 5 hours. Or cook on low for 8 to 9 hours.
Cut the beef into 4 (1/4-pound) steaks. Arrange on a platter.
Toss the vegetables in the juices before pouring the juices and vegetables over the beef.
Serve hot.
Yield: 4 servings
Calories: 263; Fat: 9g (29% fat); Cholesterol: 72mg; Carbohydrate: 19g; Dietary Fiber: 4g; Protein: 28g; Sodium: 491mg
Preparation time: 7 minutes or less
Cooking time: 4 to 5 hours on high or 8 to 9 hours on low
Menu idea: If there is room in your slow cooker, place 12 small, red-skin potatoes on top. If not, microwave the potatoes or serve Garlic Red Skins (page 117) and Creamed Spinach (page 114).