Kristen's Recipes

1 1/2 tsp. fresh thyme – minced
1/2 tsp. ground pepper
1/4 tsp. allspice
1/4 tsp. ground cinnamon
2 cloves garlic – minced
1 1/2 lb. pork tenderloin
Vegetable cooking spray
1 1/4 C. chicken broth
2 T. balsamic vinegar
1 T. brown sugar
1/2 tsp. cornstarch
2 T. water
1/4 C. raspberry mustard
3/4 C. fresh raspberries

Combine 1/2 tsp. minced thyme and next 5 ingredients (ground pepper thru garlic) in a bowl; stir well. Trim fat from pork; rub pork with thyme mixture. Place in a shallow dish; cover and chill 2 hours. Coat a large nonstick skillet with cooking spray; add oil, and place over medium high heat until hot. Add pork; cook 4 minutes or until browned on all sides. Add 1/4 C. chicken broth and 2 T. vinegar to skillet; bring to a boil. Cover, reduce heat and simmer 25 minutes or until meat thermometer registers 160 degrees F. Remove pork from skillet; set aside, and keep warm. Add remaining 1 C. chicken broth and brown sugar to skillet; bring to a boil, and cook 5 minutes or until broth mixture is reduced to 1/2 C.. Strain mixture, and discard solids. Place cornstarch in small saucepan; gradually add water, blending with a wire whisk. Stir in strained broth mixture and 1/4 C. raspberry mustard; cook 1 minute, stirring constantly. Remove sauce from heat; stir in remaining minced thyme. Cut pork into 1/2 inch thick slices. Spoon 2 T. sauce onto each of 6 serving plates, and arrange pork slices on top of sauce. Top with 2 T. raspberries, and garnish with thyme sprigs.

2 cups cubed fresh pineapple

¾ cup brown sugar

½ cup maple syrup

1/3 cup apple cider vinegar

2 tablespoons Dijon mustard

1 teaspoon freshly ground black pepper

1/2 pound ham steak 1/2 – inch thick

Combine the brown sugar, maple syrup, apple cider vinegar, Dijon mustard and freshly ground black pepper in a small bowl and whisk together. Pre-heat the air fryer to 400ºF. Toss the pineapple cubes with some of the brown sugar glaze. Transfer the pineapple to the air fryer basket and air-fry at 400ºF for 8 minutes, shaking the basket a few times during the cooking process. Transfer the pineapple to a plate and cover it with aluminum foil to keep warm. If the ham steak is too large for the air fryer, cut it in half. Brush both sides of the ham steak with the brown sugar glaze and transfer it to the air fryer basket (overlap the halves slightly if necessary). Air-fry the ham at 380°F for 18 minutes, basting with more of the glaze a couple of times during the cooking process. Flip the steak over halfway through the cooking process. Place the pineapple cubes on top of the ham and cook for an additional 2 minutes. Serve the ham steak topped with the caramelized pineapple. Pour or brush more of the glaze from the bottom of the air fryer drawer over top of the ham and pineapple if desired.

2 whole garlic heads
1 pound sweet turkey Italian sausage
1 tsp. chopped fresh or 1/4 tsp. dried sage
1 tsp. chopped fresh or 1/4 tsp. dried rosemary
2 T. butter or stick margarine
1/3 C. all-purpose flour
6 C. 1% low-fat milk
1 C. (4 oz.) grated fresh Parmesan cheese
2/3 C. (about 2-1/2 oz.) shredded Gruyere or Swiss cheese
1/2 tsp. salt
1/8 tsp. black pepper
8 C. hot cooked penne (about 1 pound uncooked tube-shaped pasta) or rigatoni
Cooking spray

Preheat oven to 350°F. Remove white papery skin from garlic heads (do not peel or separate the cloves). Wrap each head separately in foil. Bake at 350°F for 1 hour; cool 10 minutes. Separate cloves; squeeze to extract garlic pulp. Discard skins. Set garlic aside. Increase oven temperature to 400°F. Remove casings from sausage. Cook sausage in a large nonstick skillet over medium heat until browned, stirring to crumble. Remove from pan with a slotted spoon. Place sausage in a large bowl; stir in sage and rosemary. Melt butter in a large saucepan over medium heat. Lightly spoon flour into a dry measuring C.; level with a knife. Add the flour to melted butter, stirring with a whisk. Gradually add the milk; cook until slightly thick, stirring constantly with a whisk (about 10 minutes). Stir in roasted garlic, cheeses, salt, and pepper. Remove mixture from heat. Add 5-1/2 C. cheese sauce and cooked pasta to sausage, stirring to coat. Spoon pasta mixture in a 13 x 9-inch baking dish coated with cooking spray. Top with remaining sauce. Bake at 400°F for 15 minutes or until thoroughly heated.

Yield: 10 servings
Serving Size: 1 C.

Calories: 434
Fat: 14.4g
Fiber: 1.4g

1 (1-pound) pork tenderloin
2 tsp. brown sugar
1/2 tsp. five-spice powder
1/4 tsp. salt
1/8 tsp. ground red pepper
Cooking spray
1 T. hoisin sauce
1 T. orange juice
1/2 tsp. dark sesame oil

Preheat oven to 400°F. Trim fat from pork. Combine sugar and next 3 ingredients (sugar through pepper). Rub pork with spice mixture. Place pork on a broiler pan coated with cooking spray; insert a meat thermometer into thickest portion of tenderloin. Bake at 400°F for 10 minutes. Combine hoisin, orange juice, and oil in a small bowl; brush over tenderloin. Bake for an additional 15 minutes or until thermometer registers 160°F (slightly pink).

Yield: 4 servings
Serving size: 3 oz.

Calories: 165
Fat: 5g
Fiber: 0.2g

3 C. (1-inch) diagonally cut asparagus
1 (9-oz.) package fresh fettuccine
1 T. olive oil
1 C. chopped onion
2 tsp. bottled minced garlic
1/2 C. chopped prosciutto (about 2 oz.)
2 tsp. balsamic vinegar
1/2 tsp. salt
1/8 tsp. crushed red pepper
1/8 tsp. black pepper
1/4 C. (1 oz.) preshredded fresh Parmesan cheese

Serve with a tossed garden salad or sliced tomatoes sprinkled with basil and feta. Cook asparagus and pasta in boiling water 3 minutes or until the pasta is done. Drain asparagus and pasta in a colander over a bowl, reserving 1/2 C. cooking liquid. Wipe pan dry with a paper towel. Heat oil in pan over medium heat. Add onion and garlic; cook 2 minutes, stirring frequently. Add prosciutto; cook 2 minutes, stirring frequently. Stir in asparagus and pasta, reserved cooking liquid, vinegar, salt, red pepper, and black pepper; toss well. Sprinkle with Parmesan cheese.

Yield: 4 servings
Serving size: 1-1/4 C.

Calories: 335
Fat: 10g
Fiber: 5.4g

1 T. olive oil
1 large onion, diced
2 T. minced garlic
2 C. diced, cooked ham
3 C. cooked white pea beans
2 C. diced, canned tomatoes
1 C. grated reduced fat Cheddar cheese
1/2 tsp. basil
1/4 tsp. pepper

Topping:
1 1/2 C. fresh bread crumbs
1/4 C. Parmesan or Romano cheese
1/4 C. finely chopped fresh parsley
1 T. olive oil

In a non-stick skillet, heat the olive oil over medium/high heat. Sauté the onions and garlic until soft. Remove from heat. In a large bowl, combine the garlic/onion mixture with the ham, beans, tomatoes, cheese, basil and pepper. Spoon into a lightly greased 3 quart (3L) casserole dish. Combine all topping ingredients and spoon evenly over casserole. Bake in a preheated 350 degree oven for 30-40 minutes, or until topping is a light golden color.

1/4 C. all-purpose flour
1 C. low-salt chicken broth
1 C. 2% reduced-fat milk
1/4 tsp. black pepper
1 T. stick margarine or butter
2 C. sliced mushrooms
1/2 C. diced green bell pepper
3 C. hot cooked wide egg noodles (about 5 oz. uncooked pasta)
1 C. lean cubed cooked ham
1/3 C. grated Parmesan cheese
1 T. dry sherry
1/3 C. dry breadcrumbs

Preheat oven to 450. Place flour in a bowl; add broth, milk, and pepper. Stir the flour mixture well with a whisk. Melt margarine in a nonstick skillet over medium-high heat. Add mushrooms and bell pepper; sauté 3 minutes. Add flour mixture. Cook 2 minutes or until thick and bubbly; stir constantly. Combine sauce, noodles, ham, cheese, and sherry in a 1-1/2-quart casserole or 10-inch round gratin dish; sprinkle with breadcrumbs. Bake at 450; for 10 minutes or until bubbly.

Yield: 5 servings
Serving size: 1 C.

Calories: 293
Fat: 9.3g
Fiber: 1.9g

1 (3-pound) boned pork loin roast
3 T. honey
1 T. fresh lemon juice
1 T. ground cumin
1-1/2 tsp. kosher salt
1/4 tsp. ground red pepper
2 large onions (about 2 lb.), cut into 8 wedges
1 C. fat-free, less-sodium chicken broth, divided

Preheat oven to 375°F. Trim fat from pork; score a diamond pattern on top of pork. Combine the honey and the next 4 ingredients (honey through red pepper) in a small bowl. Combine 2 T. honey mixture and onion wedges; toss well to combine. Place the pork on the rack of a broiler pan or roasting pan. Arrange onion wedges around pork. Brush the remaining honey mixture over pork. Insert a meat thermometer into thickest part of pork. Bake at 375°F for 1 hour and 15 minutes or until thermometer registers 155°F (slightly pink). Place pork on a platter, and cover with foil. Let stand 10 minutes for the pork to reabsorb juices. (Temperature of the roast will increase 5°F upon standing). Remove rack from pan. Add 1/2 C. broth to drippings in pan, scraping pan to loosen browned bits. Combine drippings mixture and 1/2 C. broth in a small saucepan. Bring to a boil; reduce heat, and simmer 5 minutes. Cut pork diagonally across grain into thin slices; serve with onions and sauce.

Yield: 12 servings
Serving size: 3 oz. pork, about 1/4 C. onions, and 1 T. sauce

Calories: 212
Fat: 8.2g
Fiber: 1.5g

1/4 cup low-sodium soy sauce
2 tsp. cornstarch
1 pound pork tenderloin, cut into 1/4-inch-thick slices
4 cups (2-inch) cut green beans (about 1 pound)
2 tsp. dark sesame oil
Cooking spray
1 to 2 T. minced peeled fresh ginger
2 garlic cloves, minced
1/4 cup fat-free, less-sodium chicken broth
2 cups hot cooked rice
1/4 cup chopped unsalted cashews, toasted

Combine the soy sauce and cornstarch in a medium bowl, and add pork, stirring to coat. Cover and chill. Place beans in a large saucepan of boiling water, and cook 5 minutes. Drain beans; plunge into ice water. Drain. Heat oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add ginger and garlic; sauté 1 minute. Add pork mixture; stir-fry 1-1/2 minutes. Stir in green beans; stir-fry 1-1/2 minutes or until pork is done. Stir in broth; reduce heat, and simmer 2 minutes. Serve over rice; sprinkle with cashews.

Yield: 4 servings
Serving size: 1 cup stir-fry mixture, 1/2 cup rice, and 1 T. cashews

Calories: 349
Fat: 9.7g
Fiber: 3.3g

1 pound pork tenderloin, trimmed
1/2 tsp. salt
1/2 tsp. black pepper
1/4 cup all-purpose flour
1 T. olive oil, divided
1/2 cup dry white wine
1/2 cup fat-free, less-sodium chicken broth
1/2 cup coarsely chopped pitted kalamata olives
2 T. capers
2 T. chopped fresh flat-leaf parsley

Cut pork crosswise into 8 pieces. Place each pork piece between 2 sheets of heavy-duty plastic wrap, and pound to 1/4-inch thickness using a meat mallet or rolling pin. Sprinkle both sides of the pork with salt and pepper. Place the flour in a shallow bowl. Dredge pork in flour, turning to coat; shake off the excess flour. Heat 1-1/2 tsp. olive oil in a nonstick skillet over medium-high heat. Add half of pork, and cook 2 minutes on each side or until done. Remove pork mixture from pan, and keep warm. Repeat procedure with the remaining oil and pork. Return pork to pan. Add wine and broth; bring to a boil. Stir in olives and capers; cook 4 minutes. Sprinkle with parsley.

Yield: 4 servings
Serving size: 2 medallions and 2 T. sauce

Calories: 212
Fat: 8.1g
Fiber: 0.9g

4 (6-oz.) bone-in pork chops
1/8 tsp. salt
1/8 tsp. ground black pepper
2 tsp. crushed dried rosemary
2 T. olive oil
1 shallot, peeled and minced
1/3 cup beef broth
1 T. butter

Season pork chops with salt, pepper and rosemary; set aside. In a heated skillet, add oil and over medium-high heat, brown pork chops until cooked thoroughly, about 5 minutes per side. Remove chops to a serving platter and cover to keep warm. Add shallot to pan; sauté until soft. Add broth, scraping to remove any browned bits from bottom of pan. Let liquid reduce by half, about 3 minutes. Swirl in butter until melted and pour over chops. Serve warm.

1/4 cup finely chopped raisins
2 T. finely chopped pine nuts
2 garlic cloves, minced
2 (10-ounce) packages frozen chopped spinach, thawed, drained, and squeezed dry
3/4 tsp. salt, divided
1/2 tsp. black pepper, divided
1 (2-pound) boned pork loin roast
2 bacon slices
Cooking spray
2 cups water

Preheat oven to 400. Combine chopped raisins, pine nuts, garlic, spinach, 1/2 tsp. salt, and 1/4 tsp. pepper. Unroll roast, and trim fat from pork. Slice pork lengthwise, cutting to, but not through, other side. Open the halves, laying pork flat. Slice each half lengthwise, cutting to, but not through, other side, and open flat. Place plastic wrap over pork, and flatten to an even thickness using a meat mallet or rolling pin. Spread spinach mixture down center of pork to within 1/2 inch of sides. Roll up pork, jelly-roll fashion, starting with long side. Sprinkle with 1/4 tsp. salt and 1/4 tsp. pepper. Place bacon over pork. Secure at 2-inch intervals with heavy string. Place pork on a rack coated with cooking spray. Pour 2 cups water into a shallow roasting pan; place rack in pan. Insert meat thermometer into thickest portion of pork. Bake at 400&176; for 1 hour or until the thermometer registers 160&176; (slightly pink). Place pork on a platter; cover and let stand 10 minutes before slicing. Cut into 8 slices; serve warm.

Yield: 8 servings
Serving size: 1 slice

Calories: 231
Fat: 10.9g
Fiber: 2.6g

2 pounds lean boneless pork
2 cups water
2 T. chili powder
2 T. white vinegar
1/2 tsp. dried whole oregano
1/2 tsp. ground cumin
2 cloves garlic, minced
1 8oz. can no salt added tomato sauce
1 4oz. can chopped green chilies
1 cup (4oz.) shredded reduced fat Monterey jack cheese
1/2 cup sliced green onions
12 (10″) flour tortillas
vegetable cooking spray
12 cups shredded iceberg lettuce
3/4 cup nonfat sour cream
1/4 tsp. hot sauce
3/4 cup salsa

Trim fat from pork; cut pork into 2″ pieces. Combine pork, water and next 5 ingredients in a saucepan; bring to a boil. Cover, reduce heat and simmer 30 minutes. Uncover, cook over medium low heat for 1 hour or until liquid evaporates. Remove from heat. Shred meat with two forks. Stir in tomato sauce, chilies, cheese and green onions. Wrap tortillas in aluminum foil; heat at 350 degrees for 15 minutes. Working with one tortilla at a time, coat both sides with cooking spray. Spoon 1/3 cup meat mixture just below center of tortilla. Fold over left and right sides of tortilla to partially cover filling. Fold remaining edges to form a rectangle, and secure with a wooden pick. Repeat with remaining tortillas. Place filled tortillas on an ungreased baking sheet. Bake at 425 for 20 minutes until crisp. Remove picks. Place 1 cup lettuce on each plate; top with chimichanga. Combine sour cream and hot sauce. Top each chimichanga w/ sour cream and salsa.

2/3 cup fat-free sour cream
1/2 cup water
2 T. all-purpose flour
1/2 tsp. salt
1/2 tsp. dried rubbed sage
1/4 tsp. black pepper
4 (6-ounce) bone-in center-cut pork chops, trimmed
1/4 tsp. salt
1/8 tsp. black pepper
1 tsp. olive oil
1/2 cup chopped onion
1 (8-ounce) package presliced mushrooms
1/2 cup whiskey

Preheat oven to 300 degrees. Combine the first 6 ingredients in a small bowl. Sprinkle pork with 1/4 tsp. salt and 1/8 tsp. pepper. Heat the oil in a large nonstick skillet over medium-high heat. Add pork; saut� 5 minutes on each side or until golden. Remove pork from pan. Add onion and mushrooms to pan; saut� for 3 minutes. Carefully add whiskey to pan; cook for 1 minute or until liquid almost evaporates. Stir sour cream mixture into pan. Return pork to pan; spoon sauce over pork. Wrap handle of skillet with foil. Cover and bake at 300 degrees for 1 hour. Serve immediately.

Yield: 4 servings
Serving size: 1 pork chop and about 1/3 cup sauce

Calories: 310
Fat: 9.6g
Fiber: 1.3g

1 lb. pork tenderloin
1/2 C. soy sauce
2 cloves garlic, minced
1 T. grated fresh ginger root
1 T. sesame oil
1/4 C. honey
2 T. brown sugar
4 T. sesame seeds

Combine soy sauce, garlic, ginger and sesame oil. Place tenderloin in a heavy plastic bag, pour soy mixture over to coat. Let marinate 2 hours at room temperature, or overnight in refrigerator. Remove pork from marinade, pat dry. Mix together honey and brown sugar in a shallow plate. Place sesame seed on a separate shallow plate. Roll pork well in honey mixture, coating well; then roll in sesame seed. Roast in a shallow pan at 400[F for 20-30 minutes, until meat thermometer inserted registers 160[F. Remove to serving platter, slice thinly to serve.

4 boneless pork chops/ Equivalent of lean Beef tips/2 Whole Chicken breasts/
1 package of taco seasoning
A touch of oil
1 cup salsa
1 cup apricot preserves
Maybe some brown sugar

Cube the meat into bite sized pieces. Cover with the packet of taco seasoning. Add oil to pan, brown meat until almost done. In a separate bowl, mix together salsa and preserves, add to meat in pan. Simmer 10-15 minutes, taste to see if you need to add some brown sugar.

1 bunch amaranth

1 bunch green carrot tops (variation: have also used turnip greens, spinach)

1/2 box lasagna noodles (about 9)

2 Italian sausages

3 cloves garlic

3 cipollini (very small) onions

2 tsp. vegetable oil

1 can diced tomatoes

1 cup tomato sauce

1/2 zucchini

2 1/2 c. mozzarella, shredded

1/2 c. Parmesan

1 handful fresh basil/oregano

Preheat oven to 400 degrees. Get very large pot of salted water boiling. Get medium pot of water boiling. Chop amaranth and carrot tops or other greens into 1″ pieces, dicing stems. Mince garlic and onion, and pick basil/oregano. Slice zucchini. Cook lasagna noodles in large pot, following package instructions. Do not trust “oven-ready” lasagna noodles–they’re not. Boil amaranth and carrot tops in medium pot until wilted, a few minutes for amaranth, several minutes for carrot tops; strain. Meanwhile, remove casings from sausages and sauté in oil with garlic and onions, breaking the sausage up. Stir regularly. When everything’s browned, add tomatoes, tomato sauce, zucchini, and boiled greens. Simmer until everything else is ready. In bowl, combine mozzarella, Parmesan, and basil/oregano. When lasagna noodles are done, drain and rinse them in cold water.

In 9″x13″ pan, layer as following:

* 1/2 red sauce

* Lasagna noodles (about 3)

* 1/2 cheese mixture

* Lasagna noodles

* Remaining red sauce

* Remaining lasagna noodles

* Remaining cheese mixture

Cover with tin foil and bake for 45 minutes. Remove foil and bake for 10 minutes. Remove from oven and let sit for 10 minutes (you won’t want to, but this is *crucial*–otherwise it will all fall apart).

 

4 (4 oz) boneless pork chops

4 C. cornbread stuffing mix

1/2 C. chopped celery

1/4 C. chopped onion

1/4 tsp dried sage (I used poultry seasoning)

1 can (14 oz) chicken broth

1 (11 oz) can of mexi-corn, drained (I’m going to use frozen corn and diced bell pepper since that’s what I have on hand)

1 egg, beaten

 

Heat a lightly-oiled skillet over medium heat. Add pork chops and cook just until browned on both sides. Season with salt and pepper, if desired. In a large bowl, combine all remaining ingredients and mix well. Spoon stuffing mixture into 3-4 quart slow-cooker coated lightly with nonstick spray. Arrange browned pork chops over stuffing. Cover and cook on low for 5-6 hours, or until pork is no longer pink in the center.

 

8 ounces cheese tortellini

8 ounces bulk Italian Sausage or Ground Beef

16 ounces tomato and basil pasta sauce

16 ounces salsa

2 T. cilantro

 

Cook tortellini and drain. Cook sausage or ground beef. Add sauce, salsa, and 1 T. cilantro; simmer 5 minutes then add pasta. Sprinkle individual servings with remaining cilantro after serving.

 

2 15oz. cans Great Northern Beans

1 T. EVOO

1 T. minced Garlic

2 C. cooked Smoked Ham, cut into bite-size strips

3 C. washed fresh Spinach

 

Drain beans; reserving liquid. In a large nonstick skillet, heat olive oil over medium heat. Add garlic and cook while stirring for 1 minute. Add beans and ham to skillet. Cook about 5 minutes, or until heated through, stirring occasionally. Stir spinach into bean mixture in skillet; cover and cook for 2-5 minutes more or until greens are wilted. If desired, thin mixture with some of the reserved bean liquid.

4 boneless pork chops, 1″ thick

lemon pepper seasoning

2 T. butter

2 cloves garlic, thinly sliced

1 3/4 C. Chicken Broth

1/4 C. balsamic vinegar

1/2 C. dried cranberries or 1/2 C. dried cherries

Season the pork chops with lemon pepper. Cook the pork chops in a nonstick 10-inch skillet over medium heat for 20 minutes or until they’re well browned on both sides and cooked through but slightly pink in center. Remove the chops and keep warm. Add 1 T. of the butter to the skillet. Add the garlic and cook until tender. Stir the broth, vinegar and cranberries into the skillet. Heat to a boil. Cook for 10 minutes or until the sauce is slightly thickened. Stir in the remaining butter. Serve the chops with the sauce.

 

1 large orange

4 boneless pork loin steaks, cut 1 inch thick

1/2 tsp. garlic pepper seasoning

1/4 tsp. salt

1/4 C. orange marmalade

2 tsp. fresh rosemary, chopped

 

Cut orange in half. Cut one half of the orange into 4 wedges; set wedges aside. Squeeze juice from remaining orange half. Remove 1 T. of the juice and brush on both sides of each chop. Sprinkle chops with garlic-pepper seasoning and salt. In a small bowl combine remaining orange juice, orange marmalade, and the chopped rosemary; set aside. Preheat broiler. Place chops on unheated rack of a broiler pan. Broil 3 to 4 inches from the heat for 5 to 6 minutes. Turn and cook for an addition 5 to 6 minutes, brushing with orange marmalade mixture for the last 2 to 3 minutes of broiling. Chops are done when pork juices run clear or a meat thermometer inserted into center of chop registers 160 degrees. Serve orange wedges with chops. If desired, garnish with rosemary sprig. If desired, squeeze juice from orange wedges over chops.

1 boneless top loin pork roast (about 2 1/2 pounds)

5 ounces (about 16) dried pitted plums (prunes)

3 ounces (about 14) dried apricots

1/4 C. Dijon mustard

1/4 tsp. garlic powder

1/4 tsp. freshly ground pepper

2 carrots, peeled and cut into 1-inch chunks

2 ribs celery, trimmed and cut into 1-inch chunks

1 yellow onion, cut into 1-inch chunks

1 C. dry white wine

About 1/2 C. water

 

Remove the roast from the refrigerator 45 minutes before you plan to bake it. Position a rack in the lower third of the oven. Preheat the oven to 350° F.  Stand the roast on one end and insert a thin-bladed knife down the center of the roast lengthwise, creating a tube like opening. Stuff the length of the roast with the dried fruits, alternating the plums and apricots. (If necessary, cut a slit at the other end of the roast, and stuff half of the fruit from one side of the roast and half of the fruit from the other side.)In a small bowl, combine the mustard, garlic powder, and pepper and mix well. Rub the roast all over with the mustard mixture. Arrange the carrots, celery, and onion in the bottom of a 9-by-13-inch baking pan. Place the roast on top of the vegetables. Pour the wine over the top of the roast and then pour the water into the bottom of the pan, adding just enough to come up the sides of the vegetables but not touch the bottom of the roast. Roast the pork for 45 minutes, or until an instant-read thermometer inserted into the meat but away from the fruit registers 155°F. Transfer the roast to a carving board, tent with aluminum foil, and let rest for 10 minutes before carving to allow the juices to set. Discard the vegetables and liquid in the pan. To serve, cut the roast into 1/2-inch-thick slices and arrange them, slightly overlapping, on a warmed platter.  Serves 6

12 medium shallots (peeled)

4 large carrots (peeled and cut into sticks 2 inches long)

1 quart water

Spray oil

1 medium white onion (diced)

1 15 oz. can white northern beans (drained and rinsed)

1 C. low sodium chicken stock

1/2 C. water

1/4 C. white wine

2 T. fresh rosemary leaves

1/4 tsp. salt

1/8 tsp. fresh ground black pepper

4 4 oz. center cut pork chops (trimmed well of excess fat)

Preheat the oven to 325° F. Place the peeled shallots in a medium sauce pan and cover. It is best if the shallots don’t touch. Place the pan in the oven and roast for about 30 minutes while the sauce is cooking. Steam the carrots for about 8 – 10 minutes until only slightly soft. Remove and set aside. Lightly spray the bottom of a sauce pan with the oil. Place the pan over medium heat and add the onion. Cook slowly, reducing the heat if necessary, until the onions are soft and translucent. Add the beans, chicken stock, water, wine, rosemary, salt and pepper to the pan and cook over low heat for about 30 minutes until the beans are soft. (If you have a tea ball the rosemary leaves can be placed inside while the sauce is cooking making it easier to remove the herbs later.) Remove the rosemary leaves. Puree in blender or using a stick blender. About the time that the sauce is finished the shallots should be roasted. Remove the pan from the oven and set in a warm place. Increase the temperature of the oven to 400° F. Place two medium non-stick skillets in the oven and pre-heat them for about 10 minutes. Spray each pan lightly with oil and place the carrots in one and the pork chops in the other. Return the pans to the oven for roasting. The carrots should be tossed about every 4 minutes or so. Turn the pork chops at about 8 minutes and cook for 13 – 15 minutes. Place the shallots on a plate and top with carrots. Top the vegetables with 1/2 C. sauce per serving and then each plate with a pork chop.

Yield:

Calories:

Fat:

Fiber: