Kristen's Recipes

8 slices Bacon, chopped
1/2 C. cherry tomatoes
1 tub (8 oz.) Chive & Onion Cream Cheese Spread
1 C. milk
1/2 C. Grated Parmesan Cheese
6 C. hot cooked penne pasta

Cook bacon in skillet 5 min. or until bacon is crisp, stirring occasionally. Drain skillet, leaving bacon in skillet. Stir in cherry tomatoes. Add cream cheese spread, milk and Parmesan cheese; mix well. Cook until hot and bubbly, stirring frequently. Stir in pasta.

Yield: 8 servings
Calories: 320
Fat: 14g
Fiber: 2g

1/2 C. chopped onion
1/2 C. fresh orange juice
2 tsp. fresh lemon juice
3 garlic cloves, chopped
1 bay leaf
1/2 tsp. dried oregano leaves
1/2 tsp. ground cumin
1/2 tsp. freshly ground black pepper
15 ounces lean boneless pork loin, cut into 1-inch cubes
Fresh cilantro sprigs, to garnish

To prepare marinade, in gallon-size sealable plastic bag, combine onion, orange and lemon juices, garlic, bay leaf, oregano, cumin and pepper; add pork. Seal bag, squeezing out air; turn to coat pork. Refrigerate at least 2 hours or overnight, turning bag occasionally. Preheat oven to 325o F. Spray 1-quart baking dish with nonstick cooking spray. Transfer pork mixture to prepared baking dish; bake, covered, 3 hours, until pork is very tender. Remove and discard bay leaf. Serve pork mixture garnished with cilantro sprigs.

Yield: 4 servings
Calories: 179
Fat: 6g
Fiber: 0g

1 pound, 2 ounces pared and cored fresh pineapple, cut into small pieces
1 small Granny Smith apple, pared, cored and chopped finely
1/2 C. golden raisins, chopped
1/2 C. finely chopped red bell pepper
1/3 C. finely chopped red onion
1/4 C. cider vinegar
2 T. finely chopped fresh ginger root
1 T. + 1 tsp. orange marmalade
1 small jalapeno pepper, seeded and finely chopped
1 tsp. finely chopped garlic
1 tsp. yellow mustard seeds (optional)
1/4 tsp. cinnamon
Pinch ground cloves
Salt and freshly ground black pepper to taste
1 T. + 1 tsp. olive oil or vegetable oil
Four 5-ounce loin pork chops (with bone)

To prepare chutney, in a heavy medium saucepan, combine all ingredients except oil and pork chops; place over medium-low heat. Bring to simmer; if mixture is dry, add water, 1-2 T. at a time, to keep mixture moist. Cook until mixture thickens and flavors blend, about 40-45 minutes. Preheat oven to 300oF. In heavy 10-inch ovenproof skillet, heat oil over medium-high heat. When hot, add chops and sauté 1-1 1/2 minutes each side, until browned. Place skillet in oven and cook another 10-15 minutes, turning occasionally. Serve with pineapple-apple chutney.

Yield: 4 servings
Calories: 338
Fat: 13g
Fiber: 2g

6 medium dried ancho peppers, seeded and torn into pieces
Boiling water
1/2 C. chopped onion
3 large garlic cloves, sliced
2 tsp. granulated sugar
1/2 tsp. ground cumin
1 bay leaf
1/2 tsp. grated orange zest
1/4 tsp. dried oregano leaves
1/4 tsp. dried thyme leaves
1 tsp. corn oil
1 1/2 C. low-sodium chicken broth
1/2 C. fresh orange juice
1/4 C. cider vinegar
1 tsp. pureed canned chipotle peppers in adobo sauce
One 2-pound 13-ounce boneless pork loin
1 C. thinly sliced red onions
1 small navel orange, sliced
6 large or 10 small pimiento-stuffed green olives, sliced

In medium nonstick skillet, toast ancho peppers over medium heat, stirring constantly, 30 seconds, until fragrant. Transfer toasted peppers to medium bowl; add boiling water to cover. Let stand 15 minutes. Drain peppers; transfer to food processor or blender. Add chopped onion, garlic, sugar, cumin, bay leaf, zest, oregano and thyme; puree until almost smooth. In same skillet, heat oil; add ancho pepper mixture. Cook over medium-high heat, stirring frequently, 3-5 minutes, until very thick. Add 1/2 C. of the broth, the juice and vinegar; bring mixture to a boil. Reduce heat to low; simmer, stirring occasionally, 30 minutes. Remove from heat; cool to room temperature. In small bowl, combine remaining 1 C. broth, 1/3 C. of the ancho pepper mixture and the pureed chipotle peppers; cover. In gallon-size sealable plastic bag, combine remaining ancho pepper mixture and pork. Seal bag, squeezing out air; turn to coat pork. Refrigerate ancho pepper mixture and pork overnight. Preheat oven to 400oF. Spray roasting pan and rack with nonstick cooking spray. Drain pork; discard marinade. Place pork on prepared rack; roast 10 minutes. Reduce oven temperature to 325oF; roast 1 1/4 hours, until meat thermometer registers internal temperature of 175oF (do not overcook). Transfer roast to serving platter; keep warm. Add 1/2 C. water to roasting pan; place pan over medium heat. Cook, stirring constantly, scraping up browned bits from bottom of pan; remove and discard any at that rises to surface. Add reserved ancho pepper mixture; stir to combine. Transfer ancho pepper mixture to small saucepan; bring to a boil. Reduce heat to low; simmer, stirring occasionally, 15 minutes. Slice pork. Top pork with small amount of ancho pepper mixture; surround with red onion, orange and olive slices. Serve with remaining ancho pepper mixture.

Yield: 12 servings
Serving Size: 3oz. Pork & 3 T. Sauce

Calories: 205
Fat: 8g
Fiber: 1g

Pork
2 lb. boneless pork loin roast, trimmed
1/4 C. honey
2 T. white vinegar
1 tsp. Vanilla Extract
1 tsp. Cumin
1 tsp. Basil Leaves

Spinach
1 T. olive oil
2 bags (6 oz. each) baby spinach
1/4 tsp. Cinnamon
1/8 tsp. Black Pepper
1/8 tsp. salt
1 can (11 oz.) mandarin oranges, drained OR 1 seedless orange, peeled and thinly sliced
2 T. pine nuts or slivered almonds, toasted

Preheat oven to 375°F. Place pork on a rack in a foil-lined roasting pan. Season with pepper and salt. Mix honey, vinegar, vanilla, cumin, and basil in a small bowl. Brush half of glaze on pork. Roast 1 hour or until internal temperature reaches 150°F, brushing with remaining glaze halfway through cooking. Let stand 10 minutes before slicing. Heat oil in a large deep skillet over medium heat. Add spinach, cinnamon, pepper and salt; toss to coat. Sauté spinach until slightly wilted, about 2 1/2 minutes. Remove from heat. Toss in oranges and toasted pine nuts. Serve sliced pork over bed of spinach.

Yield: 8 servings
Calories: 218
Fat: 9g
Fiber: 1g

2 cups uncooked pasta
1 cup frozen peas
6 ounces extra lean cooked ham, cut up
6 ounces low fat cream cheese, softened
1/2 cup skim milk

Cook pasta according to the package directions, adding frozen peas the last 6 minutes of cooking time and ham the last minute of cooking time. Drain; return to pan. In a small bowl, combine softened cream cheese and milk; stir into hot cooked pasta mixture. Cook and stir over low heat 1 to 2 minutes or just until thoroughly heated.

Yield: 4 servings
Calories: 370
Fat: 10g
Fiber: 2g

1 1/2 pounds boneless pork loin roast
3 garlic cloves, peeled and mashed
1/2 T. chopped fresh rosemary
1 T. olive oil
1/4 tsp. salt (optional)
vegetable cooking spray
1/3 C. dry white wine
rosemary sprigs for garnish (optional)

With a sharp knife, make slits in the pork every inch or so at regular intervals. Combine the garlic, rosemary, olive oil, pepper, and salt (if using) in a small bowl. Rub the mixture over the roast and refrigerate for at least 2 hours or overnight. Before you are ready to roast the pork, preheat oven to 400°F. Spray an oven proof roasting pan with cooking spray and place the roast in it. Roast until an instant-reading meat thermometer registers 160°F), about 1 1/4 hours, basting once. Transfer the pork to a warmed platter. Keep warm. Pour off any fat in the roasting pan. Deglaze the pan with wine and reduce over high heat, scraping up all the cooked bits, until the wine is reduced by 1/3. To serve, slice in thin slices and spoon the wine sauce over the slices. Garnish with rosemary sprigs, if desired.

Yield: 6 servings
Calories: 203
Fat: 11g
Fiber: 0g

6-rib pork rib roast (about 4 pounds), fat removed, bones Frenched and chine bone removed
1 teaspoon olive oil
2 large garlic cloves, sliced
sprigs of fresh rosemary
1/4 teaspoon allspice
freshly ground pepper

Madeira Shiitake Sauce: (makes about 3/4 cup)
butter-flavored cooking spray
1 large shallot, minced
2 large garlic cloves, minced
3 2 ounce box shiitake mushrooms, stems discarded, caps sliced
1 1/2 cups low-salt, low-fat canned chicken broth
1/2 cup Madeira, reserve 1 tablespoon
2 teaspoons Worcestershire sauce
1 teaspoon balsamic vinegar
freshly ground pepper

Preheat oven to 350°F. Place the roast in a roaster. Rub with oil. Make slits every 1 inch and stuff each with a slice of garlic and a small sprig of rosemary. Sprinkle with allspice and pepper. Insert a meat thermometer in the thickest part of the roast. Roast for 1 1/2 to 2 hours until the thermometer registers 160°F. Meanwhile, make the sauce: Coat a nonstick pot with cooking spray. Sauté the shallot and garlic until just softened. Add the mushrooms and sauté another two minutes over low heat. Add the broth, Madeira, and Worcestershire sauce. Simmer until the sauce reduces to 3/4 cup. Stir in the remaining tablespoon of wine and add the vinegar. Simmer for another minute and add the pepper. Set aside and keep warm. Remove the roast from oven and allow to rest, covered with foil, for 15 minutes. Slice between the bones to serve. Top each serving with some of the mushroom sauce.

Yield: 6 servings
Calorues: 347
Fat: 16g
Fiber: 1g

1 1/2 C. (8 oz.) diced lean cooked roast pork
1 3/4 C. (one 14 1/2-oz. can) Bavarian-style sauerkraut, well drained
1 3/4 C. (one 14 1/2 can) stewed tomatoes, undrained
2 C. canned (one 16-oz. can) cut green beans, rinsed and drained
1/2 C. chopped onion
1 C. (1 1/2 oz.) unseasoned dry bread cubes
3/4 C. (3 oz.) shredded reduced-fat Cheddar cheese

Preheat oven to 350 degrees. Spray a 9-by 13 inch baking dish with butter-flavored cooking spray. In a large bowl, combine pork, sauerkraut, undrained stewed tomatoes, green beans, and onion. Add dry bread cubes. Mix well to combine until bread cubes soften. Evenly spread mixture into prepared baking dish. Bake for 30 minutes. Sprinkle Cheddar cheese evenly over top. Continue baking for 10 minutes or until cheese melts. Place baking dish on a wire rack and let set for 5 minutes.

Yield: 6 servings
Calories: 176
Fat: 4.5g
Fiber: 3.4g

1/8 oz. dried wild mushrooms, such as morels, mixed Italian etc.
1/2 C. boiling water
olive oil cooking spray
4 center-cut boneless loin pork chops, 4 oz. each, all fat removed
freshly ground pepper
3 oz. fresh oyster or shiitake mushrooms
1/2 C. canned fat-free, low-sodium chicken broth
1/4 C. dry white wine
2 springs fresh thyme

In a bowl, place the dried mushrooms and cover with boiling water. Follow package directions to dehydrate. Drain the mushrooms. Reserve 1/4 C. of the mushroom soaking liquid. Lightly coat a nonstick skillet with cooking spray. Add the chops and cook uncovered for about 5 minutes over medium heat. Turn the chops, season with pepper, reduce heat, and cook for another 8 to 9 minutes. Transfer the chops to a plate, cover, and keep warm. Recoat the same skillet with cooking spray and add both the dried and the fresh mushrooms. Sauté for 4 to 5 minutes. Raise the heat and add the chicken broth, wine, reserved mushroom soaking liquid, and thyme, Reduce the liquid by half. To serve, place the pork on separate plates. Divide the mushrooms between the portions and spoon the sauce on top.

Yield: 4 servings
Calories: 173
Fat: 6g
Fiber: 0g

Baked Ziti with Spinach and Sausage

 

1 pound sweet or hot Italian sausages

1/2 C chopped onion

3 large garlic cloves, chopped

1 28-ounce can diced peeled tomatoes

1/4 C. pesto

10 ounces ziti or penne pasta (about 3 cups), freshly cooked

4 cups or handfuls of baby spinach leaves

6 ounces grated or cubed mozzarella cheese

1 Cup grated Parmesan cheese

 

Cook sausage, onion and garlic until sausage is cooked through. Add tomatoes with juices.  Simmer until sauce thickens slightly, stirring occasionally, about 10 minutes. Add pesto. Season sauce with salt and pepper.  You can prepare up to this point a day ahead and refrigerate. Bring mixture back to simmer before continuing. Preheat oven to 375° F. Lightly oil 13 x 9-inch glass baking dish. Combine pasta, spinach, mozzarella and 1/3 cup Parmesan cheese in large bowl. Stir in warm  tomato mixture. Place in prepared baking dish. Sprinkle remaining 2/3 cup Parmesan cheese over. Bake until sauce bubbles and cheeses melt, about 30 minutes.

1 C. ruby port or other sweet red wine
1/3 C. dried sweet cherries
4 tsp. seedless raspberry jam
1 tsp. Dijon mustard
1 T. vegetable oil
1 1/2 pounds pork tenderloin, trimmed
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
1 T. butter
Fresh parsley springs (optional)

Combine first 4 ingredients. Heat oil in a large nonstick skillet over low heat for 2 minutes. Cut the pork crosswise into 16 pieces. Sprinkle evenly with salt and pepper. Place pork in pan; cook 4 minutes on each side or until golden brown. Remove pork from pan. Stir in wine mixture, scraping to loosen browned bits. Increase heat to high; bring to a boil. Cook until reduced to 1/2 C. (about 3 minutes). Remove from heat. Stir in butter with a whisk. Serve sauce over pork. Garnish with parsley, if desired.

Yield: 4 servings
Serving size: 4 pieces pork and 2 T. sauce

Calories: 269
Fat: 8.1g
Fiber: 0.7g

5 slices smoked bacon
2 T. olive oil
Pork loin chops (about 1 3/4 lb.)
3/4 tsp. ground black pepper
1 1/4 tsp. salt
Flour for dredging
1 large onion, thinly sliced
3 cloves garlic, finely chopped
2 large carrots, cut into thin slices on the diagonal
1 medium head green cabbage (about 1 1/2 lb.), cut lengthwise in half, cored, and sliced crosswise into shreds (about 10 C.)
3 small bay leaves
1/2 C. hard cider or dry French vermouth
2 large apples (1 lb.), peeled, cored, and thinly sliced

In a large skillet, cook the bacon over medium heat until browned and crisp. Drain bacon on paper towels. Pour out all but 1 T. of bacon drippings and add olive oil to skillet. Set pan aside. Season the pork chops with 1/4 tsp. pepper and 1/4 tsp. salt; dredge pork chops in flour. Heat skillet over medium heat. Add pork chops and cook on both sides until browned, about 8 minutes. Remove chops from the skillet and set aside. Add onion and garlic to skillet. Cook, stirring, until onions soften, about 3 minutes. Add carrots, cabbage, bay leaves, hard cider, apples, remaining 1 tsp. salt, and remaining 1/2 tsp. pepper. Stir well to combine, cover, and bring mixture to a boil. Uncover pan and place chops on top of cabbage mixture. Re-cover and return to a boil. Reduce heat to medium and cook until chops are tender, about 20 to 25 minutes. Chop reserved bacon coarsely and sprinkle over pork and cabbage. Before serving, remove the bay leaves.

Yield: 8 servings
Calories: 409
Total Fat: 20.5g
Fiber: 4.5g

3/4 lb. boneless lean pork butt, 1″ cubes
2 T. Flour
Cooking Spray
1 onion, sliced thin
1 medium carrot, sliced
3 cloves garlic, minced
1 large apple, peeled, cored, quartered, and sliced thin
1/2 small red cabbage, cored and coarsely shredded (2 1/2 C.)
3 T. Red Wine Vinegar
1/2 C. Chicken Broth
2 Bay Leaves
7 allspice berries
6 black peppercorns
1/4 tsp. Sage

Coat pork cubes with flour, shaking off any excess. Lightly coat 6 qt. dutch oven with cooking spray, set over moderate heat for 30 seconds, then add pork. Brown the pork on all sides, about 10 minutes. Transfer to a bowl and set aside. Preheat oven to 350 degrees. Add onion, carrot and garlic to dutch oven and and cook uncovered over moderate heat until soft, about 5 minutes. Add apple and cabbage, cover, and cook 15 minutes longer, or just until the cabbage is wilted. Stir in remaining ingredients and the reserved porl. Cover and bake 1 hour. Remove the bay leaves. Serve with mustard on the side.

Yield: 4 servings
Calories: 214
Fat: 9g
Fiber: 2g

2 medium cooking apples
3 C. prepared cabbage slaw blend
1/4 C. raisins
3/4 C. apple cider, divided
2 T. maple-flavored pancake syrup
4 tsp. spicy brown mustard, divided
2 lean pork chops, 1″ thick
Nonstick cooking spray, as needed
2 tsp. cornstarch

Quarter and core apples. Chop 6 quarters. Reserve remaining 2 quarters for garnish (sprinkle with lemon juice to preven browning). Combine chopped apples, slaw blend, raisins, 1/4 C. apple cider, syrup and 2 tsp. mustard in large saucepan. Cover and cook over medium heat 5 minutes or until cabbage is tender. Make a pocket in each pork chop by cutting horizontally through chop almost to bone. Fill each pocket with about 1/4 C. cabbage-apple mixture. Keep remaining cabbage-apple mixture warm over low heat. Spray medium nonstick skillet with cooking spray; heat over medium heat until hot. Brown pork chops about 3 minutes on each side. Add 1/4 C. apple cider. Reduce heat to low; cover and cook 8 minutes or until pork is barely pink in center. Remove pork from skillet; keep warm. Add liquid from remaining cabbage-apple mixture to skillet. Combine remaining 1/4 C. cider, 2 tsp. mustard and cornstarch in small bowl until smooth. Stir into liquid in skillet. Simmer over medium heat until thickened. Spoon glaze over chops and cabbage-apple mixture. Slice remaining 2 apple quarters; divide between servings.

Yield: 2 servings
Calories: 490
Fat: 12g
Fiber: 7g

3 T. soy sauce
1/4 tsp. grated lime peel
2 T. fresh lime juice, divided
1 T. chopped fresh ginger
1 T. chopped garlic
16 oz. pork tenderloin, cut into strips
1 tsp. vegetable oil
1 C. fat-free chicken broth
1/2 lb shiitake mushrooms, sliced
3 medium carrots, sliced diagonally
1 tsp. chopped jalapeño chile
4 oz snow peas, trimmed
1 tsp. cornstarch, stirred into
1 T. water
1/4 C. thinly sliced fresh basil
2 C. cooked brown rice

Combine soy sauce, peel, 1 T. juice, ginger and garlic in dish.Toss in pork; let stand 15 minutes. Heat oil in 12-inch nonstick skillet over medium-high heat. Add half the pork with slotted spoon and cook, turning once, 4 to 5 minutes, until browned. Remove and keep warm. Repeat process with remaining pork, reserving marinade. Add reserved marinade, broth, mushrooms, carrots and jalapeño to skillet. Bring to boil; cover and cook 5 minutes. Stir in peas; cover and cook 2 minutes. Stir in cornstarch mixture; boil 1 minute. Add basil; return pork and cook until heated through. Serve with rice.

Yield: 4 servings
Calories: 380
Fat: 7.3g
Fiber: 3.7g

1 1/2 lb. boneless pork loin roast
3 garlic cloves, peeled and mashed
1/2 T. chopped fresh rosemary
1 T. olive oil
1/4 tsp. salt (optional)
vegetable cooking spray
1/3 C. dry white wine
rosemary sprigs for garnish (optional)

With a sharp knife, make slits in the pork every inch or so at regular intervals. Combine the garlic, rosemary, olive oil, pepper, and salt (if using) in a small bowl. Rub the mixture over the roast and refrigerate for at least 2 hours or overnight. Before you are ready to roast the pork, preheat oven to 400°F. Spray an oven proof roasting pan with cooking spray and place the roast in it. Roast until an instant-reading meat thermometer registers 160°F (71°C), about 1 1/4 hours, basting once. Transfer the pork to a warmed platter. Keep warm. Pour off any fat in the roasting pan. Deglaze the pan with wine and reduce over high heat, scraping up all the cooked bits, until the wine is reduced by 1/3.
To serve, slice in thin slices and spoon the wine sauce over the slices. Garnish with rosemary sprigs, if desired.

Yield: 6 servings
Calories: 203
Fat: 11g
Fiber: 0g

8 oz. uncooked spaghetti
1 C. chopped cooked ham
1/3 C. (1 1/2 oz.) grated Parmigiano-Reggiano or Parmesan cheese
1/4 C. reduced-fat sour cream
1/2 tsp. salt
2 large eggs, lightly beaten
1 garlic clove, minced
1/4 tsp. coarsely ground black pepper

Cook pasta according to package directions, omitting salt and fat. Drain the pasta in a colander over a bowl, reserving 1/2 C. liquid. Heat a large nonstick skillet over medium heat. Add the ham, and cook for 2 minutes or until thoroughly heated. Add pasta, and stir well. Combine cheese and the next 4 ingredients (cheese through garlic), stirring with a whisk. Add the reserved pasta liquid to egg mixture, stirring with a whisk. Pour egg mixture over pasta mixture; stir well. Cook over low heat 5 minutes or until sauce thickens, stirring constantly (do not boil). Sprinkle with pepper.

Yield: 4 servings
Serving size: 1 C.

Calories: 352
Fat: 9.6g
Fiber: 1.4g

2 tsp. Olive Oil
8 (2oz) boneless, center cut Loin Pork Chops (“breakfast chops”)
1/4 tsp. dried Italian Seasoning
1/8 tsp. Salt
1/8 tsp. Pepper
2 C. Red Bell Pepper Strips
1 C. Chicken Broth
2 T. Tomato Paste
1/4 tsp. dried Thyme
1/4 tsp. dried Rubbed Sage
1 (14oz) can Artichoke Hearts, drained

Heat the oil in a large nonstick skillet coated with cooking spray over medium-high heat. Sprinkle the pork with Italian seasoning, salt and pepper. Add pork and cook one minute on each side or until lightly browned. Remove from pan. Add bell pepper to pan; sauté 2 minutes. Combine broth, tomato paste, thyme and sage, stirring with a whisk. Return pork to pan; add broth mixture and artichoke hearts. Cover, reduce heat, and simmer 8 minutes or until thouroughly heated. Remove pork from pan and keep warm. Increase heat to medium-high; cook 2 minutes or until slightly thickened. Spoon the artichoke mixture over the pork.

Yield: 4 servings
Serving Size: 2 chops and 1 C. Artichoke Mixture

Calories: 245
Fat: 6.3g
Fiber: 5.7g

Pork:
1/2 C. dry Bread Crumbs
2 T. chopped Hazelnuts
1 T. chopped fresh Thyme
1 tsp. dried Onion Flakes
2 large Egg Whites, lightly beaten
1 ( 1 lb.) Pork Tenderloin, trimmed
1/4 tsp. each Salt & Pepper

Sauce:
1 tsp. Olive Oil
1/2 C. thinly sliced Shallots
1 C. dry Red Wine
1 T. Red Wine Vinegar
1 1/2 tsp. Honey
1/4 tsp. each Salt and Pepper
1/4 C. FF Milk
1 T/ chopped fresh Thyme
1 1/2 tsp. all-purpose Flour

Preheat oven to 400 degrees. To prepare pork place first 4 ingredients in a food processor; pulse until nuts are finely chopped. Place breadcrumb mixture in a shallow dish. Place egg whites in a shallow dish. Sprinkle pork with salt and pepper; Heat a nonstick skillet coated with cooking spray over medium-high heat. Add pork and cook 6 minutes, browning both sides. Cool slightly. Dip pork in egg whites and dredge in crumbs. Place pork in a broiler pan coated with cooking spray. Bake at 400 degrees for 30 minutes or until internal temperature reaches 155 degrees. Let stand five minutes. Cut into 1/4″ slices. To prepare sauce, heal oil in a medium saucepan over medium high heat. Add shallots and sauce until lightly browned, about 3 minutes. Stir in wine, vinegar, honey, salt and pepper. Bring to a boil; cook until reduced to 3/4 C. (about 3 1/2 minutes). Combine milk, thyme and flour in small bowl, stirring with a whisk. Add milk mixture to pan; bring to a boil, stirring constantly. Cook 1 minute at a boil; remove from heat and serve with pork.

Yield: 4 servings
Serving Size: 3oz. Pork & 1/4 C. sauce

Calories: 275
Fat: 9.1g
Fiber: 1g

1 tsp. dried Thyme
1 tsp. instant Onion Flakes
1 slice day-old White Bread
2 large Egg Whites, lightly beaten
1 (1lb.) Pork Tenderloin, trimmed
1/4 tsp. each Salt and Pepper
Cooking Spray

Preheat oven to 400 degrees. Place thyme, onion, and bread in a food processor; pulse until fine crumbs measure 1/3 C.. Place breadcrumb mixture in a shallow dish. Place egg whites in a shallow dish. Sprinkle pork with salt and pepper. Dip pork in egg whites; dredge in bread crumb mixture. Place pork on broiler pan sprayed with cooking spray. Bake at 400 degrees for 30 minutes or until a thermometer registers 155 degrees. Let stand 5 minutes. Cut into 1/4″ slices.

Yield: 4 servings
Serving Size: 3 oz.

Calories: 165
Fat: 4.1g
Fiber: 0g

1 tsp. salt
1 tsp. coarsely ground black pepper
1 tsp. dried majoram leaf
1 tsp. dried thyme leaf
1/2 tsp. dried oregano leaf
6 cloves garlic OR 1 T. minced garlic from a jar, plus a little liquid
4 small lean pork chops

If using fresh garlic, mash to form paste like substance. Mix all ingredients and then rub over pork. Grill for 10 minutes on indirect medium heat, flipping once. Cook to at least 160F.

Yield: 4 servings
Serving Size: 1 Chop

Calories: 214
Fat: 11.3g
Fiber: 0g

2 pork tenderloins (1-1/2 lbs.), trimmed
2 tsp. minced garlic
1 tsp. salt
1/2 tsp. freshly ground black pepper
1/2 tsp. dried thyme
1 C. minced onions
1 small head (2 lbs.) green cabbage, cored and sliced thin
1 Golden Delicious apple, peeled, cored and sliced thin
3/4 C. fat-free chicken broth
1/4 tsp. salt
1/4 tsp. dried thyme
1/4 teaspon freshly ground black pepper
1 C. apple cider

Heat oven to 450 degree F. Mash garlic with the 1 tsp. salt, the 1/2 tsp. pepper, and the 1/2 tsp. thyme; rub all over pork. Place onions in bottom of small roasting pan and place pork on top. Roast 25 minutes or meat thermometer registers 160 degrees F and until juices run clear. Make Braised Cabbage: Meanwhile, combine cabbage, apple, broth, the 1/4 tsp. salt, the 1/4 tsp. thyme, and the 1/4 tsp. pepper in large skillet. Cover and cook over medium-high heat until cabbage is tender-crisp, 10 minutes. Cook, uncovered, until most of the liquid is evaporated, 3 to 4 minutes. Cover and keep warm. Transfer pork to serving platter; cover and keep warm. Pour apple cider in roasting pan and bring to boil over high heat, stirring to scrape up onions and browned bits. Serve pork with Braised Cabbage and pan juices.

Makes 6 servings
calories: 205
total fat: 3g

2 oz. pancetta or 2 strips thick-sliced bacon, finely diced
1 T. minced garlic
1 can (28 oz.) Italian plum tomatoes in juice
2 T. chopped fresh basil, divided
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
Pinch sugar
Pinch saffron
2 T. heavy or whipping cream
1 lb. fresh or frozen cheese ravioli, cooked according to package directions

Heat a large nonstick skillet over medium heat 2 minutes. Add pancetta; cook 5 minutes, stirring occasionally until golden. Reduce heat to low; add garlic and cook 1 to 2 minutes or until softened. Add tomatoes and juice, 1 T. of the basil, salt, pepper, sugar and saffron, if desired, breaking up tomatoes with a spoon. Increase heat to medium; simmer 20 minutes or until thickened. Stir in cream and cook 3 minutes more. Divide hot ravioli among 6 shallow serving bowls. Spoon tomato sauce over each serving, then sprinkle with remaining 1 T. basil.

Makes 6 servings
calories: 350
total fat: 16.5g

from Cooking Light, October 2003

4 (4oz.) boneless center cut loin pork chops (3/4″ thick)
1/4 C. flour
1/2 tsp. Pepper
4 tsp. Olive Oil, divided
1 T. Capers, rinsed and drained
2oz. very thin sliced Prosciutto, cut into 1/4″ strips
2 cloves Garlic, thinly sliced
1/2 C. Chicken Broth
1 tsp. Flour
1 1/2 C. White Wine
1 1/2 T. grated Lemon Rind
1 tsp. finely chopped fresh Sage
4 canned Anchovy Fillets, drained, rinsed and chopped
4 C. hot cooked fettuccine (1 9oz. package of fresh pasta)

Place each piece of pork between 2 sheet of heavy duty plastic wrap and pound each piece to 1/2″ thickness using a meat mallet or rolling pin. Combine flour and pepper in shallow dish. Dredge pork in flour mixture. Heat 1 tsp. oil in a large non stick skillet over medium-hgh heat. Add capers, proscuitto and garlic, sauté 3 minutes. Combine broth and 1 tsp. flour, stirring well with a whisk. Add broth mixture, wine, rind, sage and anchovies to pan and cook 10 minutes, stirring occasionally. Pour sauce in a bowl and keep warm; wipe pan clean with a paper towel. Heat 1 T. oil in pan over medium high heat. Add pork to pan and cook 2-3 minutes on each side, or until done. Add sauce back to pan, cook 30 seconds, or until fully heated, stirring constantly. Remove pork from pan. Add pasta to pan; toss well to coat. Place one cup pasta on each of 4 plates; top each with one chop.

Yield: 4 servings
Serving Size: 1 C. Pasta with sauce + 1 pork chop

Calories: 421
Fat: 14.4g
Fiber: 1.7g

1/2 oz. dried Mushrooms
1/2 C. Warm Water
Nonstick Cooking Spray
3/4 lb. boneless lean Pork Butt, cut into 1″ cubes
2 T. Flour
1 small yellow Onion, chopped
2 cloves Garlic, minced
3 T. Marsala, Port or other Sweet Red Wine
1/2 C. low-sodium CHicken Broth
1 Bay Leaf
1/2 tsp. dried Rosemary
1/4 tsp. Black Pepper
1 C. cooked and drained Chick Peas
1/2 lb. fresh Mushrooms, quartered
1 T. Lemon Juice

In a small bowl, soak the dired mushrooms in the warm water about 1/2 hour. Remove from the soaking liquid, reserving both mushrooms and liquid. If the dried mushrooms were gritty, strain the liquid through a coffee filter or layered cheesecloth before setting aside. Coat a heavy 10 inch skillet with cooking spray. Coat the pork cubes with the flour, shaking off any excess, then brown on all sides over moderate heat, about 10 minutes. Transfer the pork to a bowl and reserve. In the same skillet cook the onion and garlic over moderate heat until soft, about five minutes. Return the pork to the skillet and add the marsala, broth, bay leaf, rosemary and pepper, soaked mushrooms, and about 1/4 cup of the reserved mushroom liquid. Cover and simmer for 20 mintues. Add the chick peas and simmer 35 minutes longer. Just before the end of the 35 minute cooking period, coat a heavy 7″ skillet with cooking spray and cook the mushrooms until browned lightly, about 2 minutes. Add the mushrooms to the pork and cook 10 minutes longer. Stir in the lemon juice and serve.

Yield: 4 Servings

Calories: 270
Fat: 10g
FIber: 4g

1-1/2 tsp. water
1-1/2 tsp. white wine Worcestershire sauce
1/2 tsp. lemon juice
1/2 tsp. Dijon-style mustard
2 3-ounce boneless pork top loin chops, cut 3/4 to 1 inch thick
1/4 to 1/2 tsp. lemon-pepper seasoning
1 T. margarine or butter
1-1/2 tsp. snipped fresh chives or parsley

For sauce, in a small bowl stir together the water, Worcestershire sauce, lemon juice, and mustard; set aside. Trim fat from chops. Sprinkle both sides of chops with lemon-pepper seasoning. In a 10-inch skillet cook chops in hot margarine over medium heat for 8 to 12 minutes or until chops are done (160 degree F), turning once. Remove from heat. Transfer chops to a serving platter; cover and keep warm. Pour sauce into skillet. Stir to scrape up any crusty browned bits from bottom of skillet. Pour sauce over chops and sprinkle with chives. Makes 2 servings.

Yield: 2 servings
Serving Size: 1 chop + 1/2 sauce
Calories: 172
Fat: 10g

4 pork rib chops
1 clove garlic, cut in half
1 T. paprika
1 tsp. seasoned salt
1 tsp. sage, crumbled
1/2 tsp. cayenne pepper
1/2 tsp. pepper

Prepare grill or broiler. Rub both sides of pork chops with garlic. Combine next 5 ingredients in a bowl. Press seasoning mixture into pork chops with hands to adhere. Grill pork chops 7-8 minutes per side or until cooked throughout.

Yield: 4 Servings
Calories: 124
Fat 4.5g
Fiber 0.6g

2 (about 1-1/2 to 2 pounds) pork tenderloins
2 canned chipotle chilies in adobo sauce
2 cloves garlic
2 T. hoisin sauce
3 T. honey
1/3 C. chopped fresh cilantro, loosely packed

Preheat oven to 450 degrees. Pat pork dry. Season with salt and pepper. Place on foil-lined baking sheet. Puree chipotles in adobo sauce with garlic, hoisin and honey. Stir in cilantro. Spread chile mixture over top and sides of pork. Roast in middle of oven for 30 minutes or until center registers 155 degrees. Allow to rest 5 to 10 minutes before cutting into thin slices.

Yield: 6 servings
Serving Size: 4 oz.

Calories: 230
Fat: 6g
Fiber: 0g

1/4 C. olive oil
1/4 C. lemon juice
1/2 tsp. dry rosemary, crumbled
2 cloves garlic, minced
4 lean cut pork chops or tenderloin steaks, 1-1/2 inch thick
1 C. plain low-fat yogurt
1/2 tsp. oregano
1/4 tsp. garlic powder
1/2 cucumber, thinly sliced
2 T. scallion, sliced

Combine first 4 ingredients in a bowl. Pour over chops in a heavy plastic bag and seal. Marinate in refrigerator 4-24 hours. Combine next 5 ingredients and pepper to taste in a bowl. Stir well and refrigerate , covered, several hours to allow flavors to blend. Prepare covered grill with drip pan in center, banked by medium hot coals, or turn on broiler. Remove chops from marinade. Reserve marinade. Grill or broil chops 12-15 minutes, turning once, and basting occasionally with reserved marinade. Spoon yogurt sauce over grilled chops and serve remaining yogurt sauce on side.

4 boneless pork sirloin chops
1 clove garlic, cut in half
White Pepper to taste
1/2 cup dry white wine or chicken stock
2 tsp. fresh ginger, grated
1 tsp. Oriental sesame oil
2 T. fresh parsley, minced

Rub pork chops with cut side of garlic. Heat a heavy saucepan over medium high heat until hot. Dry fry pork chops 8-10 minutes, turning occasionally, until pork is cooked throughout. (You can add a little stock or water and sauté the chops that way if you don’t have a good heavy pan. I use a well-seasoned cast iron pan and it works fine without the liquid though) Season with white pepper to taste. Transfer pork to a platter and keep warm. Stir wine or stock and ginger into skillet. Increase heat to high and boil 1 minute, stirring constantly, until mixture has reduced slightly. Remove from heat and stir in sesame oil. Serve pork with sauce and sprinkle with parsley.

1 lb. pork tenderloins cut into 1/4 inch slices
3-1/2 T. non-fat Italian dressing
3/4 tsp. vegetable oil
1-1/4 tomatoes, seeded and diced
7 oz. fresh spinach, washed and trimmed
2 6-inch loaves French bread, split lengthwise in half
2-3/4 tsp. grated Parmesan cheese

Place pork in a plastic bag. Add dressing and turn to coat. Tie bag securely and marinate at least 15 minutes but no longer than 1-1/2 hours. Remove pork from marinade. Discard marinade. Heat oil in a heavy nonstick skillet over medium high heat. Sauté pork until browned on all sides. Pour off drippings. Add tomatoes and spinach. Cover tightly and cook 2-3 minutes or until spinach is wilted. Pour off liquid. Remove soft centers from bread to form boats. Spoon 1 C. pork mixture into each boat. Sprinkle each with cheese.

Prepare a stir fry with 4 oz. lean pork tenderloin cut into thin strips, 1/2 medium onion sliced, 3/4 cup pea pods, 1 cup shredded bok choy, 1/2 cup shredded red cabbage, 1/4 cup bean sprouts, and 1/2 tsp. minced ginger root. Sprinkle with 1 T. low sodium soy sauce.