Souvlaki-style Pork Tenderloin with Mixed Vegetables

Ingredients

450 g pork tenderloin
2 tsp dried oregano
1/2 tsp pepper
1/4 tsp salt
2 tsp olive oil
450 g sweet potatoes, peeled and cut in 1/2-inch chunks
1 red onion, cut in 3/4-inch chunks
2 cloves garlic, minced
1/2 cup sodium-reduced chicken broth
2 zucchini, cut in 3/4-inch chunks
1 sweet red pepper, cut in 3/4-inch chunks
4 tsp lemon juice

Garlic Yogurt Sauce

1/3 cup 0% Greek yogurt
1 small clove garlic, minced

Method

1. Sprinkle pork with 1/2 tsp of the oregano and half each of the pepper and salt.
2. In large nonstick skillet, heat half of the oil over medium-high heat and brown pork all over, about 5 minutes.
3. Transfer to foil-lined rimmed baking sheet. Bake in 425°F oven until instant-read thermometer inserted into thickest part reads 155°F or juices run clear when pork is pierced and just a hint of pink remains inside, about 12 minutes. Transfer to cutting board. Let stand for 3 minutes before slicing.
4. In same pan, heat remaining oil over medium heat. Cook sweet potatoes, stirring, until lightly browned, about 3 minutes.
5. Stir in red onion, garlic and remaining oregano. Cook, stirring often, until onions are slightly softened, about 2 minutes.
6. Add broth and 1/4 cup water. Bring to a boil. Reduce heat, cover and simmer just until sweet potatoes are tender, about 6 minutes.
7. Add zucchini, red pepper and remaining pepper and salt. Cook, stirring, until zucchini is tender, about 3 minutes.
8. Stir in lemon juice. Transfer to platter. Add pork.
9. Stir together yogurt and garlic, serve with pork and vegetables.

Makes 4 servings.

Source: Mediterranean Flavours

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Raspberry Vanilla Parfait Pops

Ingredients

1-1/2 cups frozen raspberries, plus 4 raspberries, halved (optional)
5 tablespoons sugar
1-1/2 cups vanilla low-fat or whole-milk yogurt

Method

1. In a blender, puree the 1-1/2 cups raspberries, the sugar, and 1/2 cup yogurt until smooth and thick.
2. Divide about half of the raspberry mixture equally among ice pop molds. Divide the remaining 1 cup yogurt among the molds. Slide in the halved raspberries (if using). Follow with the remaining raspberry mixture, and insert sticks.
3. Freeze until firm, at least 6 hours or up to 1 week.
4. To unmold the pops, run hot water over the outsides of the molds for a few seconds, then gently pull the sticks.

Makes 8 pops.

Source: Perfect Pops

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Spicy Vegetables in Tortillas

Ingredients

1 medium onion, quartered and thinly sliced
4 baby corn, halved lengthwise
2 celery ribs, cut into julienne strips
1 medium zucchini, cut into julienne strips or thinly sliced
4 Tbsp snow peas, sliced
1 medium red bell pepper, cut into strips
2 large tomatoes, seeded and cubed
1 medium green chili pepper, thinly sliced
1 garlic clove, peeled and crushed
2 Tbsp tomato paste
3/4 cup vegetable stock
2 Tbsp fresh cilantro, chopped
1 tsp ground coriander
8 flour tortillas, frozen or fresh
3/4 cup plain yogurt

Method

1. Mix all of the vegetables together in a heatproof bowl and place in the top of the steamer.
2. Mix the tomato paste, stock, 1 tablespoon chopped cilantro and ground coriander together, and pour over the vegetables in the bowl. Cover with pleated wax paper and steam for 15 minutes until the vegetables are tender.
3. Lay the tortillas in the base of the second tier of the steamer and place over the vegetables for the last 5 minutes of cooking time or until warmed through.
4. Mix the yogurt and remaining cilantro in a serving bowl.
5. Spoon the vegetable mixture into the tortillas and serve with yogurt.

Makes 4 servings.

Source: Steam Cuisine

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Chicken with Eggs and Potatoes

Ingredients

1 chicken
1 cup yogurt
1/2 cup oil
1/4 lb onions
1/2 lb potatoes
4 eggs
1 tablespoon garlic and ginger ground together
1/2 teaspoon turmeric
2 teaspoons red chili powder
2 teaspoons almonds, ground
2 teaspoons coriander seeds, ground
2 teaspoons salt

Method

1. Clean chicken but do not cut into pieces.
2. Rub chili powder, garlic and ginger, turmeric and salt into the chicken well, including inside the chicken. Set aside.
3. Boil the eggs and potatoes together until done. Peel the potatoes and remove the egg shells.
4. Put the potatoes and the eggs inside the chicken and sew it up.
5. In another pot mix a little salt, the almonds and ground coriander with the yogurt.
6. Pour this mixture over the chicken and rub it well. Prick chicken all over with a fork. Set aside for at least 15-20 minutes.
7. Using a large pot, heat oil and fry the sliced onions until light brown.
8. Add chicken with all the spices and yogurt, and fry until completely brown, adding a little water gradually to avoid burning. Cook in this way until chicken is tender.
9. Cover and place in medium oven for about 10 minutes.

Makes 4 to 6 servings.

Source: Mughal Cuisine

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Okra with Chili Pepper

Ingredients

1 lb okra
2 tbsp sunflower oil
1 large onion, thinly sliced
4 green chili peppers, seeded and sliced
1 green bell pepper, seeded and sliced
6 oz tomatoes, peeled, seeded and chopped
salt and freshly ground black pepper
3 tbsp water
plain yogurt, to serve

Method

1. Trim the okra and prick a few times with a fork.
2. Heat the oil in a pan and sauté the onion and chili peppers for 5 minutes, or until softened.
3. Add the green bell pepper and cook for a further 2 minutes.
4. Stir in the chopped tomatoes, the okra and water with seasoning to taste and bring to a boil. Reduce the heat, cover the pan and simmer for 8 minutes, or until the okra is tender.
5. Serve immediately topped with yogurt.

Makes 4 servings.

Source: Healthy Vegetarian Cooking

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