Fresh Start Bariatric Cookbook: Healthy Recipes to Enjoy Favorite Foods After Weight-Loss Surgery

Slow Cooker Asian Pork Tenderloin

SERVES 8 / PREP: 10 MINUTES, PLUS 20 MINUTES TO MARINATE / COOK: 6 HOURS / TOTAL: 6 HOURS, 30 MINUTES

Pork tenderloin is a lean cut of meat loaded with protein and low in artery-clogging saturated fat. Toss this tenderloin in your slow cooker in the morning and have a tasty hot meal when you return home. Serve this melt-in-your-mouth pork, which has ginger-inspired seasonings, with Asian Cucumber Salad (here) on the side. This is an amazing make-ahead freezer meal, too. Follow steps 1 and 2, and then freeze the ingredients in the zip-top bag. Simply thaw for 1 to 2 days in the refrigerator before you plan to make it, and then follow steps 4 and 5 for a delicious dinner.

⅓ cup light soy sauce or Bragg Liquid Aminos

¼ cup brown sugar

2 tablespoons Worcestershire sauce

2 tablespoons freshly squeezed lemon juice

2 tablespoons rice vinegar

1 tablespoon dry mustard

1 tablespoon ground ginger

1½ teaspoons freshly ground black pepper

4 garlic cloves, minced

2 pounds pork tenderloin

1 In a gallon-size zip-top bag, combine the soy sauce, brown sugar, Worcestershire sauce, lemon juice, rice vinegar, dry mustard, ginger, pepper, and garlic.

2 Add the pork to the bag, seal it, and massage the marinade all over the pork.

3 Refrigerate for at least 20 minutes or, ideally, overnight.

4 Put the pork and marinade in a slow cooker, cover, and cook on low for 4 to 6 hours. Alternatively, bake it for 30 to 40 minutes in a preheated 375°F oven, or until it reaches a minimum internal temperature of 145° F.

5 The pork will be tender and nearly falling apart when it is done.

6 Serve immediately.

Per Serving (4 ounces): Calories: 256 Total Fat: 9g Sodium: 658mg Total carbs: 9g Sugar: 8g Fiber: 0g Total Protein: 34g

Post-Op Servings

image 4 ounces