Low-Fat Pork Loin with Herbs and Yams

Pork is fairly low in fat, and pork loin is easy to cook. Combine it with beta-carotene-rich yams for a balance of protein, carbohydrates, fiber and fat that will help you maintain muscle and sustain energy for hours.

Note: The yams take a little longer to cook than the pork, so prepare them first and put them in the oven 10-20 minutes before the pork.

Makes about 6 servings.

2 lb. pork loin
1/2 tsp. salt
2 tsp. coarsely ground black pepper
2 tsp. paprika
½ tsp. ground cayenne
2 tsp. dried thyme leaves
1 tsp. dried sage leaves
3 T. plain bread crumbs
1 T. honey

•    Using a sharp knife, cut the pork loin on the fatty side into a diamond-shaped pattern, about 1/8 inch deep. Rub the loin with honey. Place in an ovenproof dish, fatty side up.
•    Combine the herbs, spices, salt and bread crumbs.
•    Sprinkle the honeyed pork with the herb-crumb mixture.
•    Bake at 350 degrees until a meat thermometer, inserted in the center, indicates 150 degrees. Cooking time will be about 40 minutes. When juices run clear, pork is done.
•    Remove from pan, wrap in foil to keep warm and let sit for five minutes to set juices.
•    Slice loin and serve with mashed yams. 

Note: New guidelines state that pork is done when it has reached an internal temperature of 145 degrees for four minutes. Overcooked pork is tough and dry. 

Nutritional Information per Serving: 340 calories, 39 g protein, 5 g carbohydrates, 17 g fat (5.3 g saturated),127 mg cholesterol, .2 g fiber, 248 mg sodium.

Mashed Yams

Serves 4.

4 small yams (If you use larger yams, cut them in half.)

•    Wash the yams, trim off any bad spots. Wrap in foil and place on a middle rack in a 350 degree oven about 10-20 minutes before adding the pork loin.  Bake for about one hour, or until yams feel soft to the touch.
•    Unwrap, cool for a few minutes. Using a knife, remove the skins. Mash potatoes and serve.

Note: Yams tend to be moister and a darker orange color than sweet potatoes.

Nutritional Information per Serving: 140 calories, 2 g protein, 30 g carbohydrates, .2 g fat (0 g saturated), 0 mg cholesterol, 5.3 g fiber, 12 mg sodium.