Healthy Soul Food with Celebrity Chef Tre Wilcox

Celebrated TV chef Tre Wilcox is no stranger to creating healthy and appetizing dishes. So in honor of Black History Month and American Heart Month, he is joining us on The EMP to serve up some traditional soul food with a heart-healthy twist. Heart disease, hypertension and obesity are significant health concerns for millions of African Americans. That is why Chef Tre is showing home cooks across the country easy ways to reduce fat, calories, and sodium without sacrificing the rich and savory flavors of soul food favorites — especially those made with pork.

Today, Chef Tre is showing us how to prepare Jerk Seasoned Pork Tenderloin. This lean cut of meat take 5 minutes to prep and about 30 minutes to cook. It pairs well with cilantro lime brown rice and either black or pinto beans.



1 1/4 to 1 1/2 pound pork tenderloin 1 tablespoon pumpkin pie spice 1 tablespoon brown sugar 1 1/2 teaspoons thyme leaves 1/4 teaspoon salt 2 tablespoons vegetable oil 2 teaspoons onion, finely chopped 2 teaspoons garlic, minced (about 2 cloves)


Stir together pumpkin pie spice, brown sugar, and thyme in small bowl. Blend in remaining ingredients, mixing to form a paste. Place pork tenderloin in resealable plastic bag; pour paste mixture over tenderloin. Press excess air out of bag and seal. Gently roll tenderloin in bag, coating tenderloin with paste mixture. Marinate pork in refrigerator, turning bag over once, 8 to 10 hours or overnight. Preheat oven to 450 degrees F. Remove pork tenderloin from marinade; discard marinade. Place pork tenderloin on baking pan and roast uncovered in preheated oven 10 minutes. REDUCE heat to 350 degrees F. Roast 20 to 30 minutes or until internal temperature on a meat thermometer reads 145 degrees F. Remove from oven; let rest 10 minutes before slicing. Serve with steamed cabbage, roasted sweet potatoes or sautéed plantains. Serves 6 NOTE: For spicier marinade add a dash or two of red pepper flakes.

Nutritional Information:

Calories: 152 calories Protein: 18 grams Fat: 7 grams Sodium: 137 milligrams Cholesterol: 50 milligrams Saturated Fat: 1 grams Carbohydrates: 4 grams Fiber: 0 grams

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