Protein On The Cheap #2 Pork
16May/2013

Protein On The Cheap #2 Pork

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FACT: Protein-rich diets are not just for building muscle. Science shows that they also keep you slim. How? Chick en, turkey, beef and eggs are considered metabolism-boosting foods because your body has to work harder to digest them, which can help torch more calories in the process.

Crock-Pot Pork Meatball Soup with Korean Salad
Ready in 35 minutes, plus 3–4 hours cooking time • Makes 8 servings
$ 2.73 cost per serving


Meatballs:
900g ground pork tenderloin
1 cup minced onion (reserve 1/2 cup for the marinade)
4 cloves garlic, minced
2 eggs
1/4 tsp ground black pepper Marinade (liquid base):
1/4 cup low-sodium soy sauce
1 cup water
2 tbsp honey
4 cloves garlic, minced
2 tbsp sesame oil
Zest and juice of 1 lime
1/2 cup minced onion
1 cup parsley, chopped
1 tsp dried red capsicum flakes

Korean salad:
30g dried seaweed (wakame)
1 head napa cabbage
4 shiitake mushrooms
1 bunch shallots

WHAT YOU DO:
1. Preheat oven to 220°C.
2. Mix meatball ingredients with clean hands. Shape into small balls, about 2.5cm around. Place on a baking tray. Bake for 25 minutes until meat is cooked through and slightly browned.
3. A fter the meatballs are baked, place in the slow cooker (a.k.a. Crock-Pot). Mix marinade and pour over meatballs to cover. Add about 5 cups of water to cover completely. Cook on low for 3 to 4 hours.
4. While meatballs cook, prepare the Korean salad: place dried seaweed in a bowl and cover with warm water for 15 minutes. Remove from water and cut into strips.
5. Chop cabbage (will equal about 4 cups), mushrooms and shallots. Combine seaweed strips with cabbage slaw in a bowl. Set aside Korean salad until the soup is ready; serve in the soup for a balanced meal.

Nutrients per serving:
Calories: 234, Total Fats: 9 g, Saturated Fat: 2 g, Trans Fat: 0 g, Cholesterol: 127 mg, Sodium: 427 mg, Total Carbohydrates: 12 g, Dietary Fibre: 1 g, Sugars: 6 g, Protein: 28 g, Iron: 3 mg


Source Url: http://www.oxygenmag.com.au/Nutrition/tabid/620/entryid/935/Protein-On-The-Cheap-2-Pork.aspx
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