Healthy Apple and Cran Cole Slaw with PorkTenderloin 

So I was shopping at Trader Joe’s when I stumbled across some different types of shredded veggies in the produce aisle.  I thought that they would be awesome for volume foods when calories are low during diet/competition prep.  (Volume foods are those that are very low calorie and you can eat large servings at once to help fill you up— think of it. You can have 1 oreo cookie for 35 calories, or you can have 3.5 cups of romaine lettuce, yes– the oreo sounds 100x better, but– say this is the only meal you could eat for the next few hours, which would fill you up?!   The salad that is the size of a 3 month old would.

So looking at these shredded vegetables, I thought how they reminded me of a cole slaw.  I tried this apple, cranberry, and kale coleslaw at one of my favorite local restaurants, and I was then inspired to recreate this as healthy as possible—san mayo!

I remembered I had reduced sugar dried cranberries and a green apple at home, so I was set!  But what could I pair this lovely cole slaw with??   Cranberry, apples….. PORK.  I chose a pork tenderloin , the leanest cut of pork available at the store I was shopping at.  Per 112grams/4 ounces:  120 calories 2.5 fat  0 carb  23 protein.  Not too shabby!

Ingredients Needed:

For pork:
1 pork tenderloin
Salt and Pepper, to taste

preheat oven to 425F, season pork with salt and pepper.  Bake in oven for 19-25 minutes depending on size and thickness.  Internal temperature 145-160F. Pork Internal Temperature Guide  Allow to rest/cool when finished cooking.

Ingredients Needed
for Slaw:
– 1 package broccoli slaw (found at Trader Joes)
-1 package Cruciferous Crunch (found at Trader Joes)  –shredded kale, brussels sprouts, broccoli, and green & red cabbages
-1/2 cup of reduced sugar dried cranberries
-1 granny smith apple, sliced into strips
-2/3 cup apple cider vinegar
-1 tablespoon dijon mustard
-2 tablespoons coconut oil
-6-8 drops of liquid stevia, to taste, can use powdered stevia or splenda

I began by simply placing the 2 packages of shredded vegetables into a large bowl.  I added the 1/2 cup of dried cranberries to this.  I sliced my granny smith apple into thin strips, attempting to match the appearance of the broccoli slaw.  Once finished, I added the apples to the vegetable and cranberry mixture.  Gave this mixture a big toss with my hands.

Then I got to making the dressing.  I made this in a separate bowl so I could blend it together and taste it before coating the slaw.   I added 2/3 cup apple cider vinegar, 1 tbs dijon mustard, 2 tablespoons coconut oil, and 6-8 drops of liquid stevia.

I whisked the dressing together in the separate bowl.  Once finished, I tasted it to be sure the sweetness was there , but not over powering, and added it into my cole slaw.   I mixed it all together with my hands.

Made a large bowl of cole slaw– I divided evenly into eight 133 gram servings.  Per serving:

97 calories  3.5 fat  16.9 carb  1.9 protein

Topped each portion of slaw with 4 ounces of pork tenderloin for this weeks meal prep!

Macros for entire meal:

217 calories  6 fat 17 carbs 25 protein

Hope you enjoy!!


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