1. Trim fat from pork. Combine pork and next 6 ingredients in a zip-top plastic bag. Seal;
marinate in refrigerator 8 hours or overnight. Remove pork from bag, reserving marinade.
2. Prepare grill. Place pork on rack coated with cooking spray; grill 12 minutes, turning and
basting frequently with reserved marinade. Add pineapple to grill; grill pineapple and pork an
additional 8 minutes or until pineapple is lightly browned and pork registers 160º F (slightly
pink), turning occasionally and basting pork. Cut pork across grain into 1/4 inch thick slices.
Serve with pineapple.
Serving size (3 ounces pork and 2 pineapple slices)
According to the magazine:
Per serving: Calories 265 (13 % from fat); Protein 25.3 g; Fat 3.8 g (sat 1.0 g); Carb 34 g;
Fiber 3.5 g; Chol 74 mg; Iron 2.5 mg; Sodium 404 mg; Calcium 29 mg
Selections: 3 P/M, 1 FR/V
Weight Watcher Points: 5
Recipe By : Jean Jagodzinski From W. W. Forum
Serving Size : 6 Preparation Time :0:00
Categories : Bbq & Grilling
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 cup low sodium soy sauce
1 squirt lemon juice
1 tablespoon minced garlic
1 teaspoon brown sugar
1 pinch rosemary
1 1/2 pounds pork center loin chops -- trimmed of fat
1. Combine ingredients & marinate overnight in non-reactive bowl or zip-lock plastic bag.
2. Cook slowly on grill, using a low heat. They are VERY moist, and SO tasty!
Serving size (1 chop)
Per MC nutritional analysis:
Per serving: 195.9 Calories, 10.7g Fat, 0.4g Fiber
Weight Watcher Points: 5
Recipe By : WW Magazine May/June '98
Serving Size : 4 Preparation Time :0:00
Categories : Pork Grilling
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 cup ketchup
1/3 cup cola
1 tablespoon minced fresh onion
1/2 teaspoon dry mustard
1/2 teaspoon garlic powder
1/4 Teaspoon ground red pepper
4 4-ounce lean, boned center-cut loin pork chops -- 1/2 inch thick
Cooking spray
GRILLED CORN SALSA
3 ears corn
Cooking spray
1 cup chopped plum tomato -- about 3 tomatoes
1/2 cup chopped green onions
2 tablespoons cider vinegar
1/4 teaspoon salt
1/4 teaspoon ground cumin
2 garlic cloves -- minced
Barbecue Pork Chops
1. Combine first 7 ingredients in a large zip-top plastic bag; seal bag, and marinate in
refrigerator 8 hours, turning bag occasionally.
2. Prepare grill. Prepare Grilled Corn Salsa, and set aside. Remove chops from bag, reserving
marinade. Place chops on grill rack coated with cooking spray; grill 4 minutes on each side or
until chops are done, basting frequently with reserved marinade. Serve with Grilled Corn
Salsa. Yield: 4 servings(serving size: 1 pork chop and 1 cup salsa)
Grilled Corn Salsa
1. remove husks from corn; scrub silks from corn. coat corn with cooking spray. Prepare
grill. Place corn on grill rack coated with cooking spray; grill 20 minutes or until corn is lightly
browned, turning every 5 minutes. Let cool; cut kernels from ears of corn.
Points: 7; Exchanges: 3 lean meat, 2 starch. Per serving: Cal 320(35% from fat); Pro 27.2g;
Fat 12.3g(sat 4g); Carb 26.8g; Fib 3.2g; Chol 77mg; Iron 2.1mg; Sod 578mg; Calc 31mg.
MC Formatted by Sue B 3-4-99 and submitted to the WW forum.
- - - - - - - - - - - - - - - - - -
NOTES : Be careful not to overcook these chops. Pork is best when cooked to an internal
temperature of 160 degrees, slightly pink in the center. An instant-read thermometer is perfect
for quickly testing for doneness.
1. Trim fat from pork; set aside.
2. Combine molasses and next 6 ingredients in a large zip-top plastic bag. Add pork to bag;
seal and marinate in refrigerator 8 hours, turning bag occasionally. Remove pork from bag,
reserving marinade. Insert meat thermometer into thickest portion of 1 tenderloin.
3. Prepare grill. Place pork on grill rack coated with cooking spray; grill 20 minutes or until
thermometer registers 160 degrees (slightly pink), turning and basting occasionally with
reserved marinade. Yield: 8 servings (serving size: 3 ounces).
POINTS: 4; Exchanges: 3 Very Lean Meat, 1 Starch. Per Serving: Cal 186(20% from fat); Pro
25.3g; Fat 4.2g(sat 1.4g); Carb 10.5g; Fib 0.1g; Chol 79mg; Iron 2.3mg; Sod 319mg; Calc
36mg.
MC Formatted by Sue B 3-4-99 and submitted to the WW forum.
1. For glaze, in a small saucepan combine plum preserves, soy sauce, sage, lemon juice, and
cooking oil. Heat till preserves melt, stirring occasionally.
2. Trim fat from meat. Insert a meat thermometer near center of roast.
Indirect Grilling: Preheat gas grill. Adjust heat for indirect cooking. Place pork roast on a rack
in a roasting pan on the grill rack over medium-low heat. Cover and grill for 1 to 1 1/4 hours
or till meat thermometer registers 160 degrees F to 170 degrees F, brushing occasionally with
glaze after 30 minutes. Slice to serve. Pass any remaining glaze. Makes 8 servings.
* You can also use this easy, sage-scented glaze on pork chops.
Serving size (1/8 recipe)
According to the cookbook:
Per serving: 208 Cal, 16g Pro, 15g Carb, 9g Fat (3g sat fat), 51mg Chol, 298mg Sod, 232mg
potassium, ?g Fib
Weight Watcher Points: 5
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NOTES : Scanned & MC formatted (using MC_Buster) by Pamela S. on 3/310/99. Shared by
Pamela S. on 4/9/99 to the W. W. Forum.
Nutr. Assoc. : 0 0 0 0 0 0 2312
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
16 ounces purple plums with syrup, Wilderness -- (pureed) seeds
removed -- * see notes
1/2 cup lemon juice
2 tablespoons chopped onions
3 tablespoons brown sugar
2 tablespoons salad oil
3/4 teaspoon salt
20 ounces plum preserves, 1 (12 oz.) jar, Smucker's -- (Damson plum)
2 (10 oz.) jars -- * see notes
1/4 cup frozen orange juice concentrate -- thawed
1 teaspoon Worcestershire sauce
8 pounds boneless pork top loin roast -- rolled and tied
* see notes
Preparation: Average; Cooking Time: About 6 to 8 Hours; Method: Rotisserie Grill, Low Fire
Grilled Pork Roast; Accessory: Rotisserie.
1. Combine 1 jar of the plum preserves with all ingredients except pork in a saucepan, stir and
heat until blended. Place pork roast on spit and baste often with sauce. Cook over low fire for
6-8 hours, or until meat thermometer registers 170 degrees F. Add 2nd jar of plum preserves
to remaining sauce and serve with meat. Yield: 10 - 12 Servings.
* Original recipe called for 2 (10 oz.) jars Damson plum preserves and a 1 (8lb. rolled and tied
pork roast).
** Pamela's Notes:
1. I used a 30 ounce can of purple plums (W.W. points stay the same) by mistake instead of
the 16 ounce can called for. I had about 1/3 left for the table, which is what the final 10
ounces of preserves went into. I warmed it before serving. If cooking in the Nesco (see note
# 2), I would probably make the same mistake as it helped keep the pork tender.
2. I also had to cook this in my 6 quart Nesco roaster at 300 degrees F as my Rotisserie rod
was a two piece rod, and it broke. I cooked it for 1 to 1/2 hours; turning to brown all sides.
Then I added some of the basting sauce over the top. I did this 2 more times; turning the roast
before doing so each time. It took 4 to 4 1/2 hours to cook. I also had to keep it warm for
close to 30 minutes and was still excellent! Definitely a make-again recipe!
3. I found the serving sizes to be to high, so I included nutritional analysis for 24 servings
(should yield 4 ounces cooked pork) and 20 servings (should yield about 5 ounces cooked
pork).
Serving 24:
Serving size (4 ounces pork and 1/24 sauce)
Per MC nutritional analysis:
Per serving: 269.8 Calories, 7.5g Fat, 0.4g Fiber
Weight Watcher Points: 6
Serving 20:
Serving size (about 5 ounces pork and 1/20 sauce)
Per serving: 323.8 Calories, 9g Fat, 0.4g Fiber
Weight Watcher Points: 7
Serving 12:
Serving size (about 8 ounces pork and 1/12 sauce)
Per serving: 569.5 Calories, 15.1g Fat, 1.3g Fiber
Weight Watcher Points: 12
Serving 10:
Serving size (about 9 1/2 ounces pork and 1/10 sauce)
Per serving: 683.5 Calories, 18.1g Fat, 1.6g Fiber
Weight Watcher Points: 15
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NOTES : Scanned & MC formatted (using MC_Buster) by Pamela S. on 3/31/99. Shared by
Pamela S. on 4/9/99 to the W. W. Forum.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 2312 0
Recipe By :Healthy Choice
Serving Size : 4 Preparation Time :0:00
Categories : Bbq & Grilling Pamela S.
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/4 cup honey -- plus
1 tablespoon packed brown sugar
2 tablespoons Dijon mustard -- (2 to 3)
1 (14 oz.) package frozen whole baby carrots -- (14 oz.)
1/4 cup water
4 well-trimmed boneless pork loin chops (4
oz. each) -- 3/4 inch thick
1. Combine honey, sugar and mustard in 1-quart saucepan. Cook over medium heat for 2 to 3
minutes, or until sugar is dissolved, stirring frequently. Set glaze aside.
2. Combine carrots and water in 2-quart saucepan. Cover. Cook over high heat for 8 to 9
minutes, or until hot, stirring occasionally. Drain. Add 3 tablespoons glaze to carrots. Toss to
coat. Cover. Set aside.
3. Prepare grill for medium direct heat. Spray cooking grid with nonstick vegetable cooking
spray. Place chops on cooking grid. Grill, covered, for 9 to 13 minutes, or until desired
doneness, turning and basting with remaining glaze 3 or 4 times. Arrange pork chops on
serving platter. Serve with carrots. Makes 4 servings.
Microwave tip: In 2-cup measure, combine honey, sugar and mustard. Microwave at High for
2 to 2 1/2 minutes, or until sugar is dissolved, stirring once. Continue as directed.
Serve with Spicy Apple Slaw (page 78) and Tri-bean Bake (page 106); recipes included.
Serving size (1 chop with 1/2 cup carrots, 200 grams)
According to the cookbook:
Per Serving: 309 Calories (73 calories from fat), 8g Fat (3g sat fat), 24g Pro, 35g Carb,
320mg Sod, 64mg Chol, 28g Sugars, 3g Fiber
Menu Planning Guide provides: 1 Meat, Poultry & Fish, 1 Vegetable
Diet Exchanges: 2 1/2 Lean Meat, 2 Starch, 1 Vegetable
Weight Watcher Points: 6
Source:
"Grilling Etc. Meals for Life Cookbook, page 23"
Copyright:
"Cy DeCosse Inc. 1996; ISBN 0-86573-976-5"
Yield:
"4 servings"
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NOTES : Scanned & MC formatted (using MC_Buster) by Pamela S. on 5/26/99. REG 6
shared by Pamela S. from WI. USA on 5/26/99. Shared by Pamela S. on 6/21/99 to the W. W.
Forum.
Nutr. Assoc. : 0 0 0 0 0 0
[This message has been edited by Kelly_S (edited 08-04-1999).]
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
5 pounds boneless pork top loin roast -- rolled and tied
1 1/2 teaspoons salt
1/2 teaspoon white pepper
1/2 teaspoon sage
1/2 cup cider vinegar
1/4 cup salad oil
1/3 cup honey
1 teaspoon dry mustard
Preparation: Average; Cooking Time: About 2 1/2 Hours; Method: Grill, Medium-Low Fire;
Accessories: Rotisserie and Meat Thermometer.
1. Combine salt, pepper and sage and rub into roast. Insert spit through center of roast so that
meat is well balanced. Slide holding forks into each end of the roast and tighten securely.
Place drip pan over fire. Insert meat thermometer at an angle into thickest part of meat. Be
sure end of thermometer does not touch fat or spit. Cook on rotisserie above low fire for 1
1/2 hours. Combine remaining ingredients. Brush meat with sauce every 15 minutes for an
additional 1 hour or until meat thermometer registers 170 degrees F. (about 2 1/2 hours total
cooking time). Yield: 10 - 12 Servings.
* Original recipe called for a rolled and tied pork roast.
** Pamela's Notes: I found the serving sizes to be to high, so I included nutritional analysis for
15 servings which should yield 4 ounces cooked pork per serving.
NOTES : Scanned & MC formatted (using MC_Buster) by Pamela S. on 3/31/99. Shared by
Pamela S. on 4/22/99 to the W. W. Forum.
Nutr. Assoc. : 2312 0 0 0 0 0 0 0
Recipe By : Healthy Choice--Recipes For Living`
Serving Size : 4 Preparation Time :0:00
Categories : Brenda B. Reg 6
June 99
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/4 cup onion -- chopped
1/2 teaspoon vegetable oil
1/2 cup plum jam
1 tablespoon red wine vinegar
1 teaspoon soy sauce, low sodium
1/4 teaspoon ground ginger
2 small plum -- cut in 8 wedges
16 ounces pork tenderloin -- cut into 8 pieces
cayenne
Spray 8" nonstick skillet with nonstick veg spray. Add onion and oil.
Cook over med heat for 4 to 7 minutes, or until onion is tender,
stirring occasionally. Reduce heat to low. Stir in jam, vinegar, soy
sauce and ginger. Cook for 1 to 2 minutes, or until jam is melted,
stirring occasionally. Stir in plums. Set sauce aside.
Pound pork pieces lightly to 1" thickness. Sprinle both sides of each
piece lightly with cayenne. Spray 10" nonstick skillet with nonstick
veg spray. Heat skillet over med-high heat. Add pork. Cook for 6 to 8
minutes, or until meat is no longer pink, turning over once. Serve
topped with plum sauce.
Recipe By : Healthy Choice--Recipes For Life
Serving Size : 4 Preparation Time :0:00
Categories : Brenda B. Reg 6
June 99
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 tablespoons soy sauce, low sodium
1 tablespoon Chinese hot chili sauce with garlic
1 pound pork tenderloin -- trimmed and cubed
3 cups leaf lettuce -- shredded
1/2 cup carrot
1/2 cup red pepper -- thinly sliced
peanuts, unsalted -- optional
Combine soy sauce and chili sauce in 1-cup measure. In small mixing
bowl, combine pork strips and 1 tablespoon soy sauce mixture. Cover
with plastic wrap. Chill 30 minutes.
combine lettuce, cabbage, carrot and pepper in large mixing bowl or
salad bowl. Toss to combine. Set aside.
Spray 10" nonstick skillet with nonstick vegetable spray. Add pork.
cook over med heat for 5 to 7 minutes, or just until meat is no longer
pink, stirring occasionally. Drain. Add meat and remaining reserved
soy sauce mixture to lettuce mixture. Toss to coat. Sprinkle with
peanuts.
Recipe By :WW Secrets of Success, Fall/Winter, 1997
Serving Size : 4 Preparation Time :0:00
Categories : REG 6 Suzanne C.
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/3 cup maple syrup
1 tablespoon spicy mustard
1/4 teaspoon salt
1/4 teaspoon pepper
1/4 cup dry bread crumbs
16 ounces pork chop -- 4 pieces
2 teaspoons olive oil
1/2 cup apple cider
2 medium Golden Delicious apples -- cut 16 wedges
2 tablespoons fresh parsley -- chopped
Combine first 4 ingredients in a small bowl; stir well with a whisk, and set aside. Place breadcrumbs in a large zip-top plastic bag. Add pork; seal bag, and shake to coat pork with breadcrumbs.
Heat oil in a large nonstick skillet over medium heat. Add pork, and cook 2 minutes on each side or until lightly browned. Add cider and apple wedges; bring to a boil. Reduce heat, and simmer, uncovered, 10 minutes or until pork is done. add maple syrup mixture, and cook 5 minutes or until thick and syrupy. Arrange pork and apples on a platter; drizzle with syrup mixture, and sprinkle with parsley. Yield 4 servings (serving size: 1 pork cutlet and 8 apple wedges).
NI: Calories 352; Fat 11.2 gm; Fiber 2.5
Submitted to REG 6 by Suzanne C
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Per serving: 339 Calories (kcal); 14g Total Fat; (37% calories from fat); 19g Protein; 34g Carbohydrate; 56mg Cholesterol; 294mg Sodium
Food Exchanges: 1/2 Grain(Starch); 2 1/2 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 1/2 Fat; 1 Other Carbohydrates
Recipe By :WW Secrets of Success, Fall/Winter, 1997
Serving Size : 5 Preparation Time :0:00
Categories : REG 6 Suzanne C.
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 1/2 pounds beef eye of round
1 cup chopped onion
3/4 cup beef broth
1/2 cup tomatoes, canned -- crushed
1/4 cup carrot -- diced
1/4 cup celery -- diced
1/4 cup turnip -- diced
2 tablespoons fresh parsley -- chopped
1/4 teaspoon dried thyme
4 black peppercorns
1 bay leaf
Coat a large saucepan with cooking spray; place over medium-high heat until hot. Add roast, browning on all sides. Add onion and next 9 ingredients to pan; bring to a boil. cover, reduce heat, and simmer 3 hours or until tender.
Remove roast from pan, reserving cooking liquid. Slice roast; place on a serving platter. Set aside; keep warm. Place cooking liquid over medium heat; cook, uncovered, 10 minutes or until reduced to 1 2/3 cups. Discard peppercorns and bay leaf. Serve sauce with roast. Garnish with parsley, if desired. yield: 5 servings (serving size 3 ounces roast and 1/3 cup sauce.).
NI:Calories 217; Fat 5.7; Fiber 1.2
Submitted to REG 6 by Suzanne C.
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Per serving: 322 Calories (kcal); 20g Total Fat; (55% calories from fat); 29g Protein; 6g Carbohydrate; 83mg Cholesterol; 308mg Sodium
Food Exchanges: 0 Grain(Starch); 4 Lean Meat; 1 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates
Recipe By :Eating Well, March/April, 1996
Serving Size : 8 Preparation Time :0:00
Categories : REG 6 Suzanne C.
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 slices whole wheat bread
1/3 cup skim milk
1 pound pork tenderloin -- trimmed of fat
1 cup apple -- peeled and grated
2 tablespoons maple syrup
1 teaspoon dried sage
1 teaspoon dried thyme
1 teaspoon salt
1/2 teaspoon ground black pepper
1/2 teaspoon ground ginger
1/4 teaspoon ground mace
pinch ground red pepper
Finely crumble bread into a mixing bowl, stir in milk and set aside to soak. finely chop pork with a large knife. Add the chopped pork to the soaked bread along with apples, maple syrup, sage, thyme, salt, black pepper, ginger, mace and red pepper. Mix together thoroughly with your hands. (The mixture will be fairly soft.) form the sausage mixture into 16 patties, using about 3 tablespoons per patty.
Heat a large nonstick skillet over medium-low heat. Brown half of the patties until no longer pink in the center, 3 to 4 minutes per side. Transfer to a serving plate and cover to keep warm. Repeat with the remaining patties. Makes 16 patties for 8 servings.
NI: Calories 115; Fat 3 gm; Fiber (computed by MasterCook) 1 gm
Submitted to REG 6 by Suzanne C.
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Per serving: 112 Calories (kcal); 2g Total Fat; (19% calories from fat); 13g Protein; 9g Carbohydrate; 37mg Cholesterol; 338mg Sodium
Food Exchanges: 0 Grain(Starch); 1 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates
Recipe By : Great American Recipes
Serving Size : 5 Preparation Time :0:00
Categories : Pork
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
16 ounces John Morrell Extra Lean Port Tenderloin
1/2 cup soy sauce, low sodium
2 cloves garlic -- minced
1 teaspoon ground ginger
1/4 cup honey
2 tablespoons brown sugar
1 tablespoon sesame seeds
1. Trim excess fat from pork. Tie it to make it evenin shape. Place in a heavy plastic bag.
2. Mix the soy sauce, garlic, and ginger. Add to bag. Coat pork well. Marinade for 2 hours or over night in refrigerator.
3. Remove pork frommarinade. Pat dry.
4. Combine honey and sugar. Brush over pork. Coat with sesame seeds.
5. Roast for 20-30 minutes at 375 degrees F.
6. Slice thinly and serve.
Calories: 188.8
Fat grams: 4.1
Fiber grams: 0.3
W/W Points: 4
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NOTES : Original recipe called for regular soy sauce, 1 tablespoon sesame oil (added to marinade) and 4 tablespoons sesame seeds. Nutritional information was not available with original recipe. Nutritional information provided by Mastercook software is as follows: Calories: 306.1/Fat Grams: 11.9/Fiber Grams: 0.4 = 7 W/W Points.
Recipe By : Weight Watchers Quick and Easy Menu Cookbook
Serving Size : 4 Preparation Time :0:00
Categories : Pork Mexican
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 tablespoons red wine vinegar
2 tablespoons worcestershire sauce
2 tablespoons water
3/8 teaspoon salt
3/8 teaspoon black pepper
4 small garlic cloves
15 ounces extra lean extra tender pork center loin c
4 small Roma tomatoes -- blanched/seeded
1/4 cup onion -- minced
1/4 cup green bell pepper -- minced
1 small jalapeno chile pepper -- seeded and minced
1 tablespoon fresh cilantro -- optional
1 tablespoon ketchup
4 small Goglanian's whole wheat pita bread -- heated
2 tablespoons fat-free plain yogurt
1. In small saucepan combine vinegar, worchestershire sauce, water, 1/4 teaspoon salt and 1/4 teaspoon pepper.
2. Mash 2 garlic cloves; add to saucepan and cook, stirring occasionally, until mixture is heated through (about 2 minutes).
3. Pour mixture into a heat resistant bowl (not aluminum); add pork, turn to coat. Marinade for 5 minutes at room temperature.
4. In medium bowl combine tomatoes, onion, green pepper, jalapeno pepper, cilantro, ketchup, yogurt, remaining salt and remaining pepper. Mince remaining garlic cloves; add to vegetable mixture and stir to combine. Cover and refrigerate until ready to serve.
5. Remove pork from marinade, reserving marinade. Set pork on rack in broiling pan and broil, turning several times and basting with reserved marinade until pork is browned and thoroughly cooked (8-10 minute).
6. Tto serve, transfer pork to work surface and thinly slice. Cut each pita in half crosswise, making 8 halves; open each half to form a pocket. Fill each half with 1/8 of the meat and 1/8 of the tomato mixture.
WW Pork recipes
