Italian Pork Pot Roast with Vegetables
Preparation Time: 8 minutes Cooking Time: 95 minutes Serves 8
Excellent source of Protein, Potassium, Zinc & Iron. 3 lb (1.5 kg) boneless Pork butt roast
1 tsp (5 mL) ground black pepper 1/4 tsp (1 mL) cayenne pepper, or to taste 1 large onion, chopped 3 celery stalks, thinly sliced 1 can (14 fl oz/398 mL) Italian style tomato sauce 1 cup (250 mL) vegetable broth 1 tbsp (15 mL) lemon juice 4 Yukon Gold potatoes, quartered 2 parsnips, peeled, halved lengthwise & sliced into chunks Half medium rutabaga, peeled, quartered & thinly sliced 2 tbsp (25 mL) minced parsley
Rub Pork with a mixture of black & cayenne pepper. In a bowl, combine onions & celery. Stir in the tomato sauce, vegetable broth & lemon juice. Pour this mixture into a shallow 4 litre casserole or roasting pan. Place Pork roast on top of mixture & cover. Braise in a 350°F (160°C) oven 30 minutes. Add remaining ingredients except parsley. Continue braising 1 hour or until vegetables & roast are tender & a meat thermometer inserted in roast registers 160°F (70°C). Sprinkle with parsley.
Nutritional Info:
Serving: 424 Calories, 40g Protein, 17g Fat, 27g Carbohydrates, 605mg Sodium, 1584mg Potassium
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Pork Souvlaki
Makes 4 to 6 servings 1 lb boneless pork shoulder well-trimmed, cut in 1" (2.5 cm) cubes
1 tbsp (15 mL) olive oil 1 tsp (5 mL) lemon juice 2 cloves garlic, crushed 1 tbsp (15 mL) dried rosemary 1 tbsp (15 mL) dried parsley 1 tsp (5 mL) salt Cooked rice or pita pockets Tzatziki sauce
Place pork cubes in plastic bag. Combine remaining ingredients; add to plastic bag. Toss to coat; seal bag and set in bowl. Marinate pork cubes for 30 minutes at room temperature or longer in refrigerator, turning occasionally. Thread pork onto skewers or spread on foil lined oven-proof tray. Broil or grill meat over medium heat for 6 minutes, turning to cook all sides. Serve on rice or in a pita pocket with tzatziki sauce and a Greek salad.
Nutritional Info:
Serving: 210 calories, 11 g fat, 25 g protein; excellent source of thiamin, niacin, zinc, phosphorous, riboflavin and vitamins B12 and B6; good source of iron..
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Sweet & Sour Sausage Lite
Ingredients
12 oz. reduced sugar orange marmalade 2 lb. reduced-fat smoked sausage 6 oz. jar horseradish mustard
Preparation
Cut sausage into bite sized pieces. Melt mustard & marmalade over low heat. Stir Sausage into mustard mixture. Marinate in refrigerator for several hours. When ready to serve, heat until hot. Use toothpicks for serving.
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Orange-garlic Pork Chops
6 ea Pork chops 1 md Orange 4 ea Cloves fresh garlic 1/2 sm Onion 1/4 t Powdered ginger Pepper 2 T Butter Salt to taste
Remove fat from chops. Squeeze orange into small bowl, keeping as much pulp as possible. Press garlic into arange juice. Using garlic press, squeeze onion into orange-garlic mixture, being sure to remove onion skin. Add ginger and a pinch of pepper; stir well. Place chops in shallow baking dish, cover with marinade and let stand for at least 45 minutes. Melt butter in skillet with lid. Remove chops from marinade, reserving marinade, and brown chops on both sides in butter. Cover with remaining marinade and cook, covered for 10 minutes. Remove cover and cook until fork tender. Add salt and pepper to taste.
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Grilled Caribbean Pork Tenderloin with Pineapple and Plantains
The flavors of the marinade create a surprising, flavorful "outside edge," which contrasts well with the tender center of the meat. Be careful not to overcook it!
2 1 lb pork tenderloins, cut in half 1 small ripe pineapple, rind removed 2 yellow-skinned plantains, peeled 1 cup fresh orange juice 1/4 cup distilled vinegar 3/4 tsp ground Cinnamon 3/4 tsp ground Nutmeg 3 Tbsp freshly squeezed lime juice (not bottled lime juice) 1/2 cup green onion tops, thinly sliced 1 1/2 Tbsp serrano pepper, minced 2 tsp ground Allspice 1/4 cup San-J Organic Wheat Free Tamari 1/2 tsp garlic, minced
Combine marinade ingredients and marinate pork for 4 hours in refrigerator. Cut pineapple lengthwise into 8 wedges and remove core. Split plantain in half lengthwise. Place pork and pineapple in center of hot grill, 7 inches above gray flaming coals. Place plantain over outer edges. Cook pork for 7 minutes each side. Brown pineapple (10-15 minutes total) and plaintains on all sides until soft (10 minutes). Slice pork thinly and serve with sliced fruit. Serves 4. Nutritional information per serving:49g protein, 8g fat, 22g carbohydrates, 147 mg cholesterol, 222 mg sodium.
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Apple Stuffed Pork Loin Chops
Ingredients:
Vegetable oil cooking spray 4 butterfly pork loin chops (8 oz. each) 1 1/2 C. fine dry bread crumbs 1 medium Granny Smith apple, cored, peeled and diced 1/4 C. sweetened dried cranberries 1 T. low fat vegetable oil spread (7g fat per tablespoon) melted 1/2 C. orange juice 2 T. water 1/2 tsp. salt 1/4 tsp. cinnamon 1/2tsp. sage 1 tsp. dried rosemary
Directions:
Preheat oven to 350 degrees F. Spray a 9x13-inch baking pan with vegetable oil cooking spray. Set aside. Trim all visible fat from pork chops. Cut chops in half. Cut a pocket in each pork chop half for stuffing Combine next 9 ingredients (bread crumbs through sage) in a medium mixing bowl. Stuff approximately 1/3 cup of mixture into each pork chop half. Place stuffed chops in prepared pan. Sprinkle with rosemary. Bake uncovered for 40-50 minutes, or until cooked throughout.
Nutrition information per serving: 271 calories, 22g carbohydrate, 27g protein, 8.1g fat, 2.5g saturated fat, 62mg cholesterol, 1.3g dietary fiber, 384mg sodium Yield: 8 servings
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Honey Ginger Pork Chops
Ingredients:
1/4 C. honey 1/4 C. soy sauce 1/4 C. oyster sauce 2 T. brown sugar 4 tsp. grated fresh ginger root 1 T. minced garlic 1 T. ketchup 1/4 tsp. onion powder 1/4 tsp. ground red pepper 6 boneless pork loin chops (4 oz. each), trimmed of all visible fat
Directions:
Combine all ingredients except pork chops in a large mixing bowl. Blend well. Place pork chops in marinade, turning to cover. Refrigerate 6-8 hours, turning occasionally. Remove pork chops from marinade, reserving liquid. Grill over medium-hot coals for 10-15 minutes or until pink disappears, turning often and basting with marinade. Finish basting at least 3 minutes before grilling is complete.
Nutrition information per serving: 173 calories, 11g carbohydrate, 22g protein, 5g fat, 65mg cholesterol Yield: 6 servings
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Pork Chops in Grape-Mustard Sauce
Ingredients:
4 boneless pork chops, 3/4 inch thick 2 tsp low fat butter 1 c seedless grapes, halved 1/2 c light cream 1/3 c chopped parsley 1 Tbsp Dijon-style mustard 1 Tbsp chopped shallot 2 cloves garlic, minced salt and pepper to taste
Directions:
Heat butter in skilled over medium-high heat. Cook pork chops for 8-10 minutes, turning occasionally, until evenly browned. Remove and keep warm. Add remaining ingredients to skilled. Cook over high heat, stirring constantly, until sauce thickens slightly. Spoon sauce over pork chops.
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Campbell's Glorified Pork Chops Prep/Cook Time: 15 minutes
1 tbsp. vegetable oil 4 pork chops, 1/2"thick 1 can (10 3/4 oz.) Campbell's Cream of Mushroom or 98% Fat Free Cream of Mushroom Soup 1/4 cup water
HEAT oil in skillet. Add chops and cook until browned. ADD soup and water. Heat to a boil. Cover and cook over low heat 5 min. or until done. Serves 4.
VARIATION: Cook 1 medium onion, sliced with chops. VARIATION: Add 1 can (about 6 oz.) sliced mushrooms, drained with soup.
Shopping List:
1 can (10 3/4 oz.) Campbell's Cream of Mushroom or 98% Fat Free Cream of Mushroom Soup 4 pork chops, 1/2" thick Vegetable oil
Kitchen Clip:
Serve this simply delicious dish with simple sides: potatoes (mashed, baked or boiled new potatoes) and vegetables (steamed carrots or green beans).
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Apples and cider team up beautifully with pork in this hearty dish.
4 pork loin chops 2 red cooking apples, cut in thin wedges 1 large onion, thinly sliced 2/3 cup apple cider 2 teaspoons Gravy Master 1 teaspoon cornstarch 1/4 teaspoon sage 1/4 teaspoon thyme Salt and pepper to taste
Directions:
Place meat on platter. Cover and cook on HIGH 4 minutes. Turn chops, rotate platter and cook 5 minutes more. Remove from oven, cover, and set aside. Place apple and onion in microwave-safe bowl. Cover tightly and microwave on HIGH 2 or 3 minutes. In a small bowl, combine cider, Gravy Master, cornstarch, sage and thyme. Stir to dissolve cornstarch and pour over apples and onions. Cook on HIGH 3 to 4 minutes, stirring several times, until liquid bubbles and thickens slightly. Pour mixture over chops. Salt and pepper to taste. If needed, microwave on HIGH 2 to 3 minutes to reheat. Makes 4 servings.
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Braised Spanish Pork
1 Tablespoon all-purpose flour, 1/4 teaspoon each salt, ground black pepper and paprika, 4 pork tenderloins (about 8 oz. each), 1 tablespoon extra-virgin olive oil, 1/2 cup each reduced-fat chicken broth and sherry, 1 tablespoon each honey, Dijon mustard and freshly grated orange zest,
Combine first 4 ingredients. Dredge pork in flour mixture. In skillet over medium heat, cook pork in hot oil 10 minutes, turning. Remove pork from pan; add any remaining flour mixture, cook 1 minute. Whisk in broth, sherry, honey, Dijon mustard and orange zest; boil 1 minute. Return pork to skillet; turn to coat. Cover and simmer 10 minutes or until thermometer registers 160 degrees.
Per Serving: Calories 108 Protein 16 g Carbohydrates 3 g Fiber 3 g Cholesterol 49 mg Total Fat 3 g Sodium 143 mg Makes 12 Servings
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Cinnamon Apple Pork Tenderloin
Ingredients: 1 lb pork tenderloin, 2 apples, peeled, cored, sliced 2 tbsp cornstarch, 2 tbsp raisins , 1 tsp ground cinnamon,
Directions: Preheat the oven to 400 F. Place the pork tenderloin in a roasting pan or casserole dish with a lid. Combine the remaining ingredients in a bowl and stir. Spoon the apple mixture around the pork tenderloin. Cover and bake 40 minutes. Remove the lid and spoon the apple mixture over the tenderloin. Return to the oven and bake 15-20 minutes longer until tenderloin is browned and cooked through.
Nutritional Information Per Serving: 270 Calories; 13 g Carbohydrate; 10 g Fat; 148 mg Sodium; 20 g Protein
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Lowfat Crockpot Sausage & Apples
2 lbs. fat free/low fat smoked sausage, sliced, 4 apples, 1/4 cup lite brown sugar, (brown sugar twin), 2 tbs. apple juice or water, 1 onion, chopped, 1/2 cup sugar free apple jelly, 1 tbs. cornstarch, 1 tsp. lemon juice, 2 tbs. fat free margarine, 1/4 tsp. salt, 1/8 tsp. black pepper ,
Peel, core, & slice apples. Combine the cornstarch & water until smooth, then add to apple mixture. Add remaining ingredients & stir to mix. Pour into Crock Pot & cook on low for 4-6 hours.
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Pork in Red Chili Sauce
Prep time: 15 minutes; additional time required for chilies to soak Cooking Time: 2-3 hours
1-1/2 pounds boneless pork shoulder roast, trimmed of fat and cubed, 1 cup cold water, 1 bay leaf , 2 tablespoons flour, 1 teaspoon kosher salt, 1 clove garlic, 1-1/2 teaspoons oregano , 3 mulato or ancho chili pods, toasted, seeds removed and soaked, 6 cloves of garlic roasted and pureed , 2 cups chicken or beef broth ,
Directions: Be sure to trim the pork as best as you can while you cut it into chunks about 1-1/2 - 2" square. Place the meat, water and bay leaf in a heavy sauté pan with a lid over a medium heat and simmer gently for one - one and a half hours. Meanwhile toast the chilies over a flame or in a cast iron pan on high heat. When the chilies are softened remove the seeds and stem and place then in a small stainless bowl. Cover the chilies with 2 cups of warm water and soak them for at least 30 minutes. Remove the soaked chilies and puree them with 1/2 cup of the soaking liquid reserving another 1/2 cup of soaking liquid to mix with the flour.
Add the flour mixture to the pork. Stir well and add the salt, garlic and oregano. Cook for 10 minutes before adding the chili paste, garlic paste and broth. Cover and cook all over medium low heat until the meat is tender enough to cut with a fork, approximately one hour. Remove the lid and stir well often to keep the chili sauce from sticking and burning.
Yield: 6 servings Per serving (6 oz): Calories 186; Fat 6.8 g; Saturated fat 2.3 g; Cholesterol 69 mg; Sodium 731 mg; Carbohydrate 4.1 g; Fiber 1 g; Sugars 1 g; Protein 25 g;
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Dixie's Sausage Balls
Ingredients: 1 pound Sausage, hot or mild 12 ounces Cheddar Cheese shredded, 3 cups of Bisquick mix,
Directions: Mix all three ingredients together with your hands. The dough will be stiff. Roll into balls and bake on cookie sheet in a preheated oven at 350 degrees for about 15 minutes. Can be frozen and baked later.
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Apple Stuffed Pork Loin Chops
Ingredients: Vegetable oil cooking spray, 4 butterfly pork loin chops (8 oz. each), 1 1/2 C. fine dry bread crumbs, 1 medium Granny Smith apple, cored, peeled and diced, 1/4 C. sweetened dried cranberries, 1 T. vegetable oil spread, 1/2 C. orange juice, 2 T. water, 1/2 tsp. salt, 1/4 tsp. cinnamon, 1/2tsp. sage, 1 tsp. dried rosemary,
Directions: Preheat oven to 350 degrees F. Spray a 9x13-inch baking pan with vegetable oil cooking spray. Set aside. Trim all visible fat from pork chops. Cut chops in half. Cut a pocket in each pork chop half for stuffing Combine next 9 ingredients (bread crumbs through sage) in a medium mixing bowl. Stuff approximately 1/3 cup of mixture into each pork chop half. Place stuffed chops in prepared pan. Sprinkle with rosemary. Bake uncovered for 40-50 minutes, or until cooked throughout.
Per serving: 240 calories, 15g carbohydrate, 27g protein, 7.1g fat, 2.5g saturated fat, 62mg cholesterol, 1.3g dietary fiber, 384mg sodium Yield: 8 servings
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Pork Loin Chops
6 boneless pork loin chops (1 inch thick), 1 Tablespoon vegetable oil, 1 pkg (6 ounces) crushed stuffing mix, 1 can (21 ounces) apple pie filling w/ cinnamon,
In a skillet brown pork chops in oil over medium heat. Meanwhile prepare stuffing according to pkg directions. Spread pie filling into a greased 1 in x 9 in. x 2 in baking dish. Place the pork chops on top, spoon stuffing over the chops. Cover and bake at 350 for 35 minutes. Uncover, bake 10 minutes longer or until a meat thermometer reads 160. Yield: 6 servings
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PORK BARBECUE
Serves 20. Obviously, this recipe feeds a crowd. It's a relatively easy way to enjoy delicious barbecue without going to a restaurant--and if you don't need to feed 20 people, package the extra and freeze it.
5 pounds pork loin, 5 tbsp brown sugar twin, 1 tbsp vinegar, 2 tbsp Worcestershire sauce, 2 tsp salt, 1 tsp pepper, 1 tsp chili powder , 1 22-oz bottle catsup , 1 onion , 2 cups pork broth, 1 cup water,
Preheat oven to 350 degrees F. Place pork loin in a shallow baking pan, fat side up. Roast 3 hours, or until the temperature at the center of the pork is 160 degrees. (You may want to cook it a little longer, to be sure it's very well done.)
Drain pork well. Chop it into bite-sized pieces with a large knife. In a large saucepan or Dutch oven, combine remaining ingredients. Bring to a simmer over medium heat. Add chopped pork; simmer 10 to 15 minutes.
Per serving: 188 calories, 6 g fat, 47 mg cholesterol, 13 g carbohydrates, 1 g fiber, 21 g protein, 775 mg sodium.
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Peach Curry Glazed Pork Chops
Ingredients: 1 tablespoon canola oil, 3 tablespoons peach preserves, 1 tablespoon white cooking wine, 2 teaspoons Dijon mustard, 2 teaspoons curry powder, 1 teaspoon minced garlic, 4 boneless pork chops (4 ounces each), trimmed of all visible fat, 1 tablespoon Caribbean or Jamaican jerk seasoning (optional),
Directions: 1. Combine first 6 ingredients (oil, preserves, wine, mustard, curry powder and garlic) in a small mixing bowl. 2. Place pork chops in a shallow baking dish. Sprinkle both sides with jerk seasoning. Using a pastry brush, baste chops with glaze, coating completely. 3. Cook in broiler 3-4 minutes on each side or until only slightly pink in center. Tip: May grill 5-6 inches from medium-high heat 6-7 minutes on each side or until slightly pink in the center.
Nutrition information per serving: 227 calories, 12g carbohydrate, 24g protein, 8.5g fat, 1.9g saturated fat, 71mg cholesterol, 0.5g dietary fiber, 454mg sodium Yield: 4 servings
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Ham dijon muffins
Ingredients: Butter-flavored cooking spray, ¼ C. egg substitute, 2 C. low-fat baking mix (0.5g fat per ¼ cup), 1 C. fat-free milk, 2 T. Dijon mustard, 2 T. fat-free mayonnaise, 1/8 tsp. salt, ¼ tsp. ground black pepper, 2 T. chopped green onion, ¼ lb. fully cooked lean ham, chopped (3/4 cup), 1 T. dried parsley,
Directions: Preheat oven to 400 degrees F. Spray muffin cups with butter-flavored cooking spray. Set aside. In a large mixing bowl, beat egg substitute slightly. Add baking mix, milk, mustard, mayonnaise, salt and pepper. Fold in green onion and ham. Spoon batter into prepared muffin cups. Sprinkle with dried parsley. Bake 18-20 minutes or until light brown. Remove pan from oven. With a knife loosen muffins and turn them onto their sides. Let cool 5 minutes before serving.
Nutrition information per serving: 120 calories, 22g carbohydrate, 5g protein, 1.2g fat, 0.2g saturated fat, 5mg cholesterol, 0.7g dietary fiber, 560mg sodium Yield: 12 servings, 1 muffin each
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