PINEAPPLE PORK CHOPS
1 can (8 oz) crushed unsweetened pineapple, drained
1 tbsp honey mustard
3 garlic cloves, minced
1/4 tsp salt, optional
4 large bone-in pork chops
2 tsp canola oil
In a mixing bowl, combine pineapple, mustart, garlic and salt. Blend the mixture well. Place 1/2 cup of pineapple mixture into a large resealable ziptop bag. Add the pork chops to the bag, seal and turn to coat chops. Refrigerate up to 24 hours. Cover remaining pineapple mixture and refrigerate.
Drain and throw-out the marinade from the pork chops. In a nonstick skillet, heat oil and brown the chops on both sides over medium heat. Add remaining pineapple mixture to skillet and cook 10-15 minutes or until the juices run clear.
1 pork chop: 262 calories, 8 g carbs, 31 g protein
PORK AND APPLE BREAKFAST SAUSAGES
1 lb pork tenderloin, cut into chunks
1/2 medium to large apple, peeled and cut into chunks
3/4 tsp poultry seasoning
1/2 tsp paprika
1/4 tsp salt
Put the pork, apple and spices into the bowl of a food processor fitted with a metal blade. Process about 1 minute until finely chopped. Wash hands thoroughly then using hands shape the mixture into 24 patties. Coat tops lightly with vegetable oil spray. Heat a nonstick skillet over medium-high heat. Place patties, sprayed side down, in pan. Cook approximately 5 minutes, turning as needed, until brown and no pink remains. Reduce heat if the patties start to brown too quickly.
This makes 8 servings of 3 patties each. Per serving: 73 calories, 1 g carbs, 12 g protein
After cooking, patties may be kept in refrigerator in a resealable plastic freezer bag for up to 4 days or in the freezer for up to 6 weeks. To reheat, place on a microwave-safe plate, cover loosely with waxed paper or paper towel. Microwave on medium power for 1 minute or until heated through.
NOTE: I found this recipe in a Diabetes Cookbook from Prevention.
ROAST PORK WITH ONION-RHUBARB SAUCE
4 tsp extra-virgin olive oil, divided
1 1/2 tsp ground coriander
1 tsp salt, divided
1/4 tsp freshly ground pepper
1 to 1 1/4 lb pork tenderloin, trimmed of excess fat
1 large sweet onion, sliced
2-4 tbsp water
2 cups diced rhubarb
1/4 cup red-wine vinegar
2 tbsp Splenda brown-sugar blend
1/4 cup fresh chives, minced
Preheat oven to 450 degrees. Mix together in a small bowl: 1 tsp of the oil, coriander, 1/2 tsp of the salt, and pepper. Rub the mixture into the meat. Over med-high heat, heat 1 tsp of the oil in a large ovenproof skillet. Add the meat and cook, turning occasionally, until browned on all sides, approx. 5 minutes. Transfer to the oven and cook until pork reaches an internal temperature of 145-150 degrees. Remove from oven and let set for 5-10 minutes before slicing.
To make the sauce: Heat remaining oil in a large nonstick skillet over medium heat. Add onion and remaining salt; cook, stirring, 7-8 minutes or until onions are browned. Add 2 tablespoons water and continue cooking, stirring often, until the onion is soft. Add more water if needed to prevent burning. Stir in rhubarb, vinegar and Splenda blend. Cook, stirring often, until the rhubarb is broken down, approximately 5-6 minutes. Spoon the sauce over the sliced pork and sprinkle chives over all.
4 servings; 23 g carbs and 23 g protein each
TASTY ONION-BAKED PORK CHOPS
1 envelope dry onion soup mix
1/3 cup plain dry bread crumbs
4 pork chops, approximately 1-inch thick each
1/4 cup egg substitute
Preheat oven to 400 degrees.
In a small mixing bowl, combine soup mix and bread crumbs. Rinse chops and pat dry. Pour egg substitute into a shallow bowl and dip chops into it then into the soup/bread mixture until evenly coated. Lightly spray a 13x9-inch baking pan with non-stick cooking spray. Arrange chops in pan. Bake, uncovered, 20-30 minutes to desired doneness, turning after the first 10-12 minutes.
DIJON PORK TENDERLOIN WITH RHUBARB SAUCE
3 lb pork tenderloin roast
1/4 cup Dijon mustard
6 garlic cloves, minced
1 tsp rosemary
1/2 tsp salt
1/2 tsp black pepper
SAUCE: 3 cups sliced rhubarb
1/3 cup orange juice
1/3 cup SPLENDA
1 tbsp cider vinegar
Preheat oven to 350 degrees. Spray a roasting pan and rack with non-stick cooking spray.
In a small bowl, combine mustard, garlic, rosemary, salt and pepper. Rub over the pork tenderloin. Place pork on rack of prepared pan. Bake, uncovered, 1 hour to 1 hour and 15 minutes or until a meat thermometer reads 160 degrees. Let stand 10 minutes before slicing.
Sauce: In a small saucepan, bring all the sauce ingredients to a boil. Reduce the heat, cover and simmer 8 - 12 minutes until rhubarb is tender. Serve warm, over the pork.
SWEET PEPPER STUFFED PORK CHOPS
1 medium sweet red pepper, chopped
1/4 cup finely chopped onion
1 garlic clove, minced
2 tsp extra-virgin olive oil, divided
1 cup bread cubes
1 - 4 oz can chopped green chilies, drained
1/2 cup frozen corn, thawed
1/2 cup shredded part-skim mozzarella cheese
4 bone-in rib pork chops, 3/4-inch thick
1/4 tsp black pepper
In a large nonstick skillet sprayed with nonstick cooking spray, saute red pepper, onion and garlic in 1 teaspoon of the olive oil until tender. Stir in bread cubes, chilies and corn. Cook another 2 minutes. Transfer to a bowl and stir in cheese.
Cut a pocket in each chop by slicing almost to the bone. Fill pocket with stuffing mixture. Use toothpicks to secure if necessary. (Be sure to remove toothpicks before serving!) Sprinkle chops with black pepper.
Using the same skillet, coat with nonstick cooking spray and add the other teaspoon of oil. Cook chops over medium high heat about 7 minutes on each side until browned. Reduce heat, cover pan and cook about 8 minutes longer. (A meat thermometer should read at least 160 degrees.
Each chop has twice the amount of protein as carbs, making this a good diabetic dish.
OVEN BARBECUED PORK CHOPS
6 trimmed loin pork chops, not thin sliced
3/4 cup catsup
1/3 cup hot water
2 tbsp vinegar
1 tbsp Worcestershire sauce
1 tsp brown sugar
1 tsp Splenda
3 tsp. black pepper
1/2 tsp chili powder
1/2 tsp paprika
Preheat oven to 375 degrees. Place chops in an oblong baking pan. Mix remaining ingredients together and pour over chops. Bake, uncovered, for about an hour-until chops are tender.
NOTE: This recipe contains a minimal amount of sugar which is counteracted by the protein in the meat. However, keep this in mind when planning your meal.
ROSEMARY PORK ROAST
1 - 3 to 3 1/2 lb. pork tenderloin
1/2 cup chopped green onions
2 1/4 cups chicken broth
1/2 cup red wine vinegar
2 tbsp extra virgin olive oil
4 cloved garlic, minced
1 tbsp fresh rosemary, minced (or 1 tsp dried, crushed)
pepper to suit your taste
1 tsp salt, optional
2 tbsp cornstarch
1/4 cup cold water
Place roast in a large resealable plastic bag. Combine onions, 1/4 cup of the chicken broth, vinegar, oil, garlic, rosemary and pepper; pour over roast. Refrigerate 4-8 hours, turning occasionally.
Preheat oven to 350 degrees. Remove roast from refrigerator and bag. Place roast, fat side up, in an ungreased shallow roasting pan. Combine marinade with the remaining broth and pour over roast. Sprinkle with salt, if desired. Bake, uncovered, for 2 to 2 1/2 hours or until a meat thermometer reads 160 to 170 degrees. Remove from oven and pan and place on a warm serving platter. Let stand 10 minutes before slicing. Meanwhile, skim fat from pan juices. Bring juices to a boil over medium heat; boil, stirring, for 2 minutes. Serve with roast.