As you’re following the South Beach Diet
lifestyle, you may notice that lean protein is an essential part of your Meal
Plan — and there’s a good reason why: Lean protein not only curbs
hunger, it also allows you to maintain muscle mass while losing weight. Cutting back on protein during weight loss, on the other hand, contributes
to a loss of muscle and a potentially slower metabolism. Lean protein also
helps keep blood sugar levels steady, which helps keep cravings in check.
When considering protein choices, be sure to include lean cuts of
beef (such as eye of round), ground beef (sirloin, lean, and extra-lean),
tenderloin, top loin, and top round, as well as skinless turkey, chicken, and
duck breast, pork loin and pork tenderloin, fish and shellfish, and soy-based
meat alternatives that contain fewer than 6 grams of fat per 2- to 3-ounce
serving. Protein sources that are high in saturated fat should be avoided. These
include brisket, liver, rib steaks, prime rib, chicken and turkey with the skin
(as well as dark-meat poultry), and goose.
Enjoy this delicious Grilled Pork Tenderloin recipe on any Phase of the South
Beach Diet:
Grilled Pork Tenderloin (Phase 1)
Description
Pork tenderloin is a lean boneless piece of meat that is usually sold in packages of two. Here, we’ve prepared both tenderloins with a garlic-rosemary rub, which gives a blast of flavor and forms a nice crust on this tender meat.
Tip: Cover the grill during cooking if using a gas grill. Leave
uncovered if using charcoal, and move tenderloin to a cooler section of the grill for 2 additional minutes at the end of cooking time.
Makes 6-8 servings
Ingredients
Garlic rub:
3 tablespoons extra-virgin olive oil
3 medium garlic cloves, chopped
1 small shallot, chopped
1 tablespoon minced fresh rosemary
Pork:
2 pork tenderloins (about 13/4 pounds total), trimmed
Salt
Instructions
For rub: Puree all ingredients in blender or food processor until smooth, scraping down jar of blender as needed.
Heat grill to high; lightly oil grate. Pat tenderloins dry with paper towel; sprinkle with salt.
Using your hands, rub tenderloins with garlic mixture. Place on grill until browned on three sides; about 4 minutes per side.
Turn to final side of loins; grill 3 minutes, until a meat thermometer inserted in thickest part registers 160°F.
Meat should be slightly pink in center. Transfer to cutting board; cover with foil and let rest 5 minutes. (The meat will finish cooking during this resting time.) Slice crosswise into 1" thick pieces.
Nutrition information
Per serving:
192 calories
10 g fat (2 g sat)
1 g carbohydrate
24 g protein
0 g fiber
58 mg sodium
73 mg cholesterol
See all South Beach Diet tips.