On the Menu This Week

Greek Style Cheeseburgers
Vegetarian Black Bean Chili
Roasted Cornish Hens with Quinoa and Broccoli

Saturday, November 28, 2009

Recipe of the week 11/21/09

Pork Piccata


  • 1/4 cup all purpose flour
  • 3/4 tsp salt
  • 3/4 tsp freshly ground black pepper
  • 1 1/4 pound pork tenderloin, sliced into 1/4 inch medallions
  • 2 Tbsp olive oil
  • 3 garlic cloves, minced
  • 1 cup dry white wine
  • 1 cup low-sodium chicken broth
  • 3 Tbsp fresh lemon juice
  • 2 Tbsp drained capers


Combine the flour and 1/4 tsp each of salt and pepper in a sealable container. Place teh pork in the container and shake until well-coated.

Heat 1 Tbsp of the oil in a large skillet (not non-stick, you want bits) over medium-high heat. Working in 2 batches, cook the pork until it is browned on both sides, 1-2 minutes per side. Transfer the pork to a plate.

Add the garlic to the same skillet, then immediately add the wine and cook. As the wine reduces, stir to dissolve the small bits and juices remaining in the pan from the meat. Cook until the wine is reduced by half, 4-5 minutes.

Add the chicken broth, lemon juice, capers and remaining salt and pepper and cook until the mixture has reduced slightly, 3-4 minutes. Return the medallions to the skillet with the remaining tablespoon of oil and heat until the sauce thickens and the meat is cooked to medium, about 3 minutes.

Serve with sautéed spinach and mashed potatoes to soak up all the good sauce.

Per Serving: (serves 4)
7 points
Calories 310
Total Fat 11 g
Sat Fat 2 g
Protein 32g
Carb 10g
Fiber 1g
Cholesterol 90 mg
Sodium 600 mg

Adapted from Ellie Krieger in So Easy

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My Plan

I did WeightWatchers once before in 2004-2005. I lost 50 pounds. I gained some back going through my divorce but the good news is I kept off 20 of them until I restarted WeightWatchers in January 2009.

For the first time, I have found a plan that was easy to stick to. Something just felt right this time. Before embarking on WeightWatchers I re-read some books I had found helpful in the middle of my last journey. The books are listed under "Weight Loss" Books on the side bar, and a blog post about them will follow soon. These books helped get me mentally prepared to lose weight and they are the reason I think I am finding losing to be less of a struggle. I am not letting myself get discouraged by small gains and I am seeing far more consistent results.

WeightWatchers gives you a points target based on weight and basic daily activity level. Every food has a points value based on calories, fiber and fat. Then its like a checkbook you start with your daily balance, subtract for foods eaten and add for activity done which can earn you points. Exercise=More Food. Each food point is roughly 50 calories and each activity point is worth roughly 100, I use a heart-rate monitor to calculate my activity points earned.

You also get 35 weekly points to use as you want anytime during the week. For me the most successful both mentally and on the scale is to use most of those points on Saturday night for a splurge and to then stick to my daily points fairly closely the rest of the week. It helps me to know my favourite foods are only a week away if I want them. People can manage the plan however they want but for me this is the most successful. When I'm working out a lot I try to eat some of those activity points as well. Ironically I get much smaller losses the weeks I don't eat those points on Saturday, maybe it shakes up my metabolism, who knows I just know it works

Finally my last key to my plan is attending meetings. It helps keep me accountable and on track.

Weight Loss Slideshow