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 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