SPICY RUBBED PORK LOIN

1 1/2 tsp chili powder

1 tbsp Splenda granular

1 1/2 tsp paprika

1/2 tsp garlic powder

1/2 tsp salt

1/2 tsp fresh ground black pepper

3 lb boneless pork loin

Preheat oven to 375 degrees.

In a small bowl, combine the chili powder, Splenda, paprika, garlic powder, salt and pepper.  Rub the mixture all over the pork loin and place it in a small roasting pan.  Bake at 375 degrees for 50 to 60 minutes or until a meat thermometer reaches at least 150 degrees.  Remove from oven and let rest on cutting board 15 minutes before slicing.

 

 

HAM SALAD

2 cups finely chopped ham

1/2 cup mayonnaise or salad dressing

1/2 cup finely chopped celery

2 tbsp finely chopped onion

1 tsp prepared mustard

In a medium bowl, mix all ingredients together well.  Refrigerate until serving time.

Serve on whole-grain bread or with assorted crackers.

 

 

ITALIAN PORK CHOPS

6 to 8 lean pork chops

flour for dredging

salt to taste

pepper to taste

2 to 3 tablespoons canola oil for browning

1 green bell pepper, diced

1 can (8-oz) sliced mushrooms

1 medium onion, diced

1 can (approx 1 lb) Italian style tomatoes

1 tbsp oregano

1 cup shredded Mozzarella cheese

1 clove garlic, minced

Salt and pepper pork chops; dredge in flour.  In a large skillet over medium high heat, heat the oil.  Shake excess flour from chops and add to the hot skillet.  Brown chops on both sides; remove from skillet to a baking dish.  In the skillet, saute the bell pepper, mushrooms, and onion until almost tender.  Add the tomatoes, mushrooms, and oregano.  Simmer mixture for 5 minutes to blend the flavors.  Pour tomato sauce mixture over the pork chops in the casserole dish.  Bake at 350 degrees for 1 hour.  Remove from oven, top with the cheese and return to the oven for 5 minutes or until the cheese is melted.

 

 

 SPICY PORK AND BEAN BURRITOS

1 jalapeno pepper

1 tsp cumin, divided

1 tsp salt, divided

2 boneless pork chops

2 celery ribs, chopped

1 tbsp olive oil

1 cup chopped onions

1 carrot, chopped

1 tbsp chopped garlic

1/8 tsp cinnamon

a pinch of ground red pepper

1 cup chopped canned tomatoes

1 1/4 cups low-fat chicken broth

1 can pinto beans, drained and rinsed

1/4 cup chopped fresh cilantro

1 pkg (20-oz size) burrito-size flour tortillas

2 cups cooked brown rice

1/2 cup shredded Monterey Jack cheese

1 cup shredded lettuce

1 cup chopped fresh tomatoes

Lime wedges

Salsa

Heat broiler; line a small baking sheet with foil.  Broil the jalapeno pepper 2-inches from the heat for about 8 minutes until skin is charred on all sides.  Be sure to turn the pepper to char both sides.  Wrap foil around the pepper and let stand until cool enough to handle, probably about 10 minutes.  Remove the stem, skin and seeds from the pepper.  Chop the pepper.  NOTE:  It is a good idea to wear gloves when handling jalapeno peppers.  Do not touch face or eyes with hands while handling these peppers.

Rub half the cumin and half the salt on both sides of the pork chops.  Heat a small Dutch oven over medium-high heat and add the oil.  Brown the pork chops in the oil for about 2 minutes per side.  Remove chops from Dutch oven and transfer to a cutting board.  Cut the meat into 1/2-inch pieces, discarding any fat, and place pieces in a bowl.  Set aside.

Reduce the heat of the Dutch oven to medium and add the jalapeno, celery, onions, carrot, garlic, cinnamon, red pepper and the remaining salt and cumin.  Cook, stirring, about 5 minutes or until the onion softens.  Add canned tomatoes and cook 2 to 3 minutes or until heated through.  Stir in the chicken broth, pinto beans, and cut-up pork.  Bring mixture to a boil, cover and simmer for 30 minutes.  Stir in the cilantro.

Meanwhile, heat oven to 350 degrees.  Transfer 1 1/2 cups of the bean mixture without any pork to a food processor or blender and puree (return any pieces of pork to the pan).  Return pureed bean mixture to saucepan and simmer over medium-low heat, just until heated through; be careful not to burn.

Microwave or steam tortillas according to package directions.  Spoon 1/4 cup of the rice down the center of one tortilla.  Spoon 1/2 cup of bean mixture on top of rice; sprinkle with a tablespoon of cheese.  Arrange 1/8 cup of lettuce and 2 tablespoons fresh tomato on top of cheese; fold in sides and one end of tortilla and roll up.  Place burrito seam side down on a cookie sheet.  Cover loosely with foil and keep warm in oven.  Repeat with remaining tortillas same as above.  Serve with lime wedges and salsa, if desired. 

Yield: 8 burritos.

 

 

GLAZED PORK ROAST WITH PEACHES

2 to 3 lb boneless pork roast

Preheat oven to 350 degrees.  Place the roast in a shallow roasting pan and bake for 45 minutes.

GLAZE:

1/2 cup honey mustard

3 tbsp horseradish

1 tbsp Splenda Brown Sugar Blend

In a small mixing bowl, mix together the honey mustard, horseradish, and Splenda blend.  Spread glaze over the surface of the roast and continue to cook for another 25 to 30 minutes or until a meat thermometer registers 155 degrees.  Remove roast from oven and allow to set about 10 minutes before slicing.  Serve surrounded by the peach garnish below.

Garnish:

2 cans (16-oz each) peach halves in their own juice

1 tbsp Splenda Brown Sugar Blend

1 tsp cinnamon

2 tbsp butter

Place peach halves in a shallow baking dish, cut side up.  Mix the Splenda and cinnamon together; sprinkle over the peach halves.  Dot mixture with the butter.  Place in over and cook about 15 minutes to heat through.

 

 

CASHEW PORK WITH BROCCOLI

1 pork tenderloin (approx 12-oz) or 2 (6-oz) tenderloin pork chops

1 tbsp olive oil

1 tsp ground ginger

1 bunch fresh broccoli, trimmed and cut into florets (large ones halved)

8 oz fresh mushrooms, slilced

1 med onion, sliced

2 tbsps soy sauce

1/2 cup water

 2 tsps cornstarch

1/2 cup cashews

1 1/2 cups hot cooked rice (brown rice is healthier than white)

Cut meat into small cubes.  In a large heavy skillet, heat the oil over medium-high heat.  Add ginger to the skillet and saute for about 30 seconds.  Add the pork and stir-fry for 3 minutes.  Add broccoli, mushrooms and onion.  Stir-fry for a couple more minutes.  Reduce heat and cover the skillet.  Cook mixture for approximately 3 minutes until the broccoli is crisp tender.  In a small bowl, blend together the soy sauce, water and cornstarch.  Stir cornstarch mixture into skillet and cook, stirring constantly, until liquid is absorbed; about 3 minutes.  Add the cashews and toss lightly.  Cook for about a minute.  Serve immediately over hot rice.

 

 

 APPLE-TOPPED PORK CHOPS

4 boneless pork loin chops

1 tsp canola oil

1/4 cup chicken broth

2 med tart apples, peeled and sliced

1 tbsp butter

1/2 cup plus 2 tbsp unsweetened apple juice, divided

1/4 cup honey

2 tsp cornstarch

In a large nonstick skillet, brown pork chops on both sides in oil.  Place in an 11 x 7-inch baking dish that's been sprayed with nonstick cooking spray.  Add chicken broth to skillet, stirring to loosen browned bits.  Pour over chops.  Cover and bake at 350 degrees for 20 minutes.  Meanwhile, in the same skillet, saute apples in butter for 3 to 4 minutes.  Add 1/2 cup apple juice and honey; cook for 1 to 2 minutes.  Spoon over chops.  Bake, uncovered, for 5 to 10 minutes or until heated through.  Remove chops and apples to a serving platter and keep warm, reserving pan juices.  In a saucepan, combine cornstarch and remaining apple juice until smooth; add reserved pan juices.  Bring to a boil; cook and stir for 2 minutes or until thickened.  Serve over pork and apples.

Yields 4 servings.  Per serving:  338 calories, 32 g carbs, 25 g protein

  

  

PORK LO MEIN

1 1-lb pork tenderloin

1/4 cup reduced-sodium soy sauce

3 garlic cloves, minced

1/4 tsp ground ginger

1/4 tsp crushed red pepper flakes

2 cups fresh snow peas

1 med red bell pepper, julienned

3 cups cooked thin spaghetti

1/3 cup reduced-sodium chicken broth

2 tsp sesame oil

Cut tenderloin in half lengthwise.  Cut each half crosswise into 1/4-inch strips; set aside.  In a large resealable plastic bag, combine the soy sauce, garlic, ginger, and pepper flakes; add meat.  Seal bag, turn to coat, and refrigerate for at least 20 minutes.  In a large nonstick skillet or wok coated with nonstick cooking spray, stir pork and marinade for 4 to 5 minutes or until meat is no longer pink.  Add peas and red pepper; stir-fry for one minute or until meat is no longer pink.  Add peas and bell pepper; stir-fry for 1 minute.  Stir in spaghetti and broth; cook 1 minute longer.  Remove from the heat; stir in sesame oil.

Yield: 4 servings; per serving 343 calories, 37 g carbs, 31 g protein

 

  

  

GRILLED COFFEE-FLAVORED BBQ RIBS

2 to 3 lbs pork ribs

Salt and Pepper to taste

1 tbsp olive oil

1 onion, diced

1/4 cup catsup

3 tbsp vinegar

2 tsp Worcestershire sauce

1/2 cup water

2 tsp. strong instant coffee

2 tbsp Splenda

Salt and pepper ribs.  Combine remaining ingredients and brush on both sides of ribs.  Grill for 10 to 15 minutes, then begin brushing ribs frequently with sauce until they are done.

  

  

  

BBQ PORK COUNTRY-STYLE RIBS

3 to 5 lbs country-style pork ribs

2 cups catsup

1/2 cup water

2 tbsp Splenda Brown Sugar Blend

1/2 cup chopped onion

4 tbsp Worcestershire sauce

1 tsp salt

1 tsp black pepper

Par-boil ribs until tender and drain.  Mix remaining ingredients together in a medium saucepan and heat over low heat for about 10 minutes until sugar is melted and onion is softened.  Place ribs in a baking dish and brush sauce over ribs.  Bake at 375 degrees for about 45 minutes.

Note:  This rib sauce is also good for baked hamburgers, steak, and chicken.

 

  

PORK CHOPS WITH TOMATO-RICE

4 thick pork chops

1/2 tsp salt

1/8 tsp pepper

1 can (16oz) can stewed tomatoes

1/2 cup water

1/2 cup uncooked brown rice

In a large, heavy, deep skillet sprayed with non-stick cooking spray, brown chops on both sides.  Season with salt and pepper.  Add tomatoes and water; sprinkle with rice.  Cover tightly and cook over very low heat for 50 to 60 minutes or until chops are tender.  Add more water if necessary later in the cooking process.

 

 

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.