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Diet Recipes: Pig in the Blankets, Baked Beans

Enjoy pork while on a weight loss plan? It's no secret about pork being advertised as the 'other white meat' but can it really fit well into an eating plan where dietary fat is limited?

While it may be advertised as a white meat, some cuts are mined with Pure D fat.

And no, these shouldn't be a part of a healthy eating plan as too much fat not only limits the amount of food that can be consumed but it also serves to build plaque in the arteries over times which in turn can cause damage to the circulatory system and the heart.

Before we get to our low calorie recipe for Pigs in the Blanket, let's take a look at the nutritional composition of a couple of popular cuts of pork.

Cuts of the Fattiest Pork

Two very popular cuts of pork are spare ribs and deli ham. Some varieties of deli ham contain other additives to spruce-up the flavor - such as brown sugar and honey. These additives add just a few more Kcals to the serving and the pay-off is a much flavorful serving.

Take note that this applies as long as the additives are kept to a minimal amount. For example, when we lather our ham with sweet barbeque sauce, the energy content is going to swiftly ramp-upwards.

On that note, let's take a look at these two popular selections of pork and see how they compare to one another in the area of essential vitamins and minerals and other dietary elements such as caloric content. The differences are significant; take special note of the extreme cholesterol values in the ribs.

As to the ham, when it contains less fat - the energy values will be lowered further still. Many popular hams in the deli and cold cut section of the market contain 99% lean - so keep a healthy eye out for those.

Calories & Fat Comparison: Pork Ribs vs Ham

Nutrition Facts

Country Style Pork Ribs, Bone-In

Sliced Ham, 11% Fat, 89% Lean

Nutrients

100 g

1 Rack
138 g

100 g

1 serving
56 g

1 slice
28 g

Energy, kcals

359

495

163

91

46

Protein g

21.75

30.02

16.60

9.30

4.65

Carbohydrates g

0.00

0.00

3.83

2.14

1.07

Fiber, total g

0.0

0.0

1.3

0.7

0.4

Saturated Fat g

10.689

14.751

2.936

1.644

0.822

Monounsaturated
Fat g

12.825

17.698

4.354

2.438

1.219

Polyunsaturated
Fat g

2.972

4.101

0.789

0.442

0.221

Total lipid (fat) g

29.46

40.65

8.60

4.82

2.41

Cholesterol mg

91

126

57

32

16

Pig in the Blanket, a Diet Recipe

You will need the following ingredients for this recipe.

Puff Pastry Sheets
4 Lean Franks, 40 or so calories each
Any Variety of Low Fat Cheese Slices
Jam and/or Mustard

Give the lean franks a quick 'fry' on the stove top using cooking spray, if needed. Remove and when cool, make a small slit down the frank and insert 1/4th slice of cheese.

Next, wrap in puff pastry and place onto a baking pan into a preheated 375 oven until golden brown. An egg or milk wash will produce a beautiful pastry glaze.

The puff pastry package will contain the amount necessary for a serving size. Use the recommended amount.

Serve Pig in the Blankets with jam and/or mustard for dipping. Also serve with hearty baked beans.

Our recipe is a kid-favorite in our  family. Although soft, remember that franks have the ability to choke small kids, so be certain that your little one is ready for this food.

This recipe serves four for about 425 Kcals per serving and this amount includes 1 Tablespoon of jam and 1/2 cup of baked beans.  Return to Diet Menus - Shopping List

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