Maple Glazed Ham
1 slice (8oz) of lean cooked ham cut in a 1/4 inch thinkness
2 tbsps maple syrup
2 teaspoons cider vinegar
1 tsp Dijon mustard
1/8 tsp ground pepper
Cut the ham into three pieces and spinkle with the pepper.
Spray a non-stick frying pan with cooking spray and heat the pan over medium-high heat. Place the ham in the skillet and cook for three minutes on each side. Transfer ham to a serving plate, keep warm.
Turn the heat on the burner down to medium and add the syrup, mustard and vinegar to the frying pan. Heat for 1 minute, stirring constantly until the mixture is smoot and bubly.
Spoon the glaze over the ham slices.
Per serving: 129 cals; 4.1g fat; 0 g fibre
Spiced Pork and Broccoli w/Lo Mein Noodles
i love this recipe! it has that special combo of "a dash spicey with a hint of sweet" after taste.
SPICED PORK AND BROCCOLI WITH LO MEIN NOODLES - points 7.2
Express Lane Diabetic cooking cookbook
1 lb. boneless pork loin, cut into 2" strips
1 tea. cinnamon
2 tea. garlic powder
1 tea. onion powder
1/2 tea. ginger
1/4 tea. chili powder
1/8 tea. salt
1/4 tea. pepper
1 tea. sesame oil
2 cups sliced mushrooms
1/4 cup low fat, low sodium chicken broth
2 T. lite soy sauce
1 T. dry sherry or rice vinegar
2 cups broccoli florets
4 cups cooked lo mein noodles or spaghetti
1 cup fresh bean sprouts
In a zippered plastic bag, combine the pork strips with
the seasonings. shake until pork is coated. set aside
for 5 mins.
In a large wok over med. high heat, heat the oil. add
the mushrooms and stir fry for 3 mins. add the pork
strips and stir fry for 7-8 mins. until the pork is
cooked through. combine the broth, soy sauce and sherry
or vinegar. add to the wok. add the brocooli. cover
and steam for 3-4 mins. on low heat. serve the pork and
broccoli over the cooked lo mein noodles and top with
bean sprouts if desired.
serves 4-serving size 1 cup pasta, 1 cup vegetables, 3
exchanges 3 starch, 1 veg. 3 very lean meat
Spicy grilled pork loin chops:
6 Boneless pork loin chops, cut 1/2" thick
2 Tbs brown sugar
2 Tbs olive oil
2 Tbs orange juice
2 Tbs snipped fresh cilantro
1 Tbs red wine or cider vinegar
2 tsp hot chili powder
1 tsp ground cumin
1 tsp dried oregano, crushed
1/2 tsp salt
1/4 tsp cayenne pepper, optional
1/4 tsp ground cinnamon
3 cloves minced garlic
trim fat from chops. place in zip bag.
conbine brown sugar, oil, orange juice, cilantro , vinegar, chili powder, cumin, oregano, salt, cayenne, cinnamon and garlic. Pur over chops, seal bag and turn to coat.
Marinate in fridge for 2 hrs, turning occassionally. Drain and discard marinade.
grill on medium for 12 - 15 minutes, or until done.
Got this from a friend, haven't tried it yet!
would be good with wild rice, 4 pts per cup and broccoli!
Pork Tenderloin with Blueberry-Onion Sauce
POINTSŪ value | 4
Servings | 4
Preparation Time | 10 min
Cooking Time | 20 min
Level of Difficulty | Easy
main meals | The frozen blueberries paired with balsamic vinegar in this recipe offer a sweet-and-sour flavour that's divine.
3/4 pound lean pork tenderloin
1 Tbsp margarine
2 small onion(s), sliced
1/2 tsp table salt
1/4 tsp black pepper
1 Tbsp sugar
1/4 cup wine, port
2 Tbsp balsamic vinegar
1 cup unsweetened frozen blueberries
1 cup cherry tomato(es), chopped
Heat broiler. Broil pork, turning occasionally until cooked through, about 20 minutes. Remove to platter; cover with foil to keep warm.
Meanwhile, melt margarine in a large skillet over medium-high heat. Add onions, salt and pepper; cook until onions are golden, about 10 minutes. Add sugar; cook until onions are caramelised, 3 minutes longer. Add port, vinegar, blueberries and tomatoes; heat to boil. Remove from heat. Thinly slice pork and serve with sauce.
Honey-Garlic Pork Chops --Points: 5
Serves: 4 Serving size: 1 chop & 2 Tbsp sauce
(220 Calories 5g Fat 0g Fiber)
4 boneless top loin pork chops (6oz each)
1/4 cup honey
1/4 cup lemon juice, canned or bottled
2 Tbsp low-sodium soy sauce
1 clove garlic clove
In a large nonstick skillet coated with nonstick cooking spray, brown pork chops on both sides. Cook over medium heat for 10-12 minutes or until juices run clear. In a bowl, combine the honey, lemon juice, soy sauce & garlic. Remove chops & keep warm. Add honey mixture to the skillet; cook over medium heat for 3-4 minutes, stirring occasionally. Pour over chops
CranApple Pork Tenderloins
1 cup cranberries, fresh
1 cup cooking apples, coarsely chopped and peeled
2/3 cup packed dark brown sugar
1/2 cup water
1/4 cup onion, chopped
1 tablespoon fresh ginger, minced and peeled
1 teaspoon curry powder
1/8 teaspoon ground red pepper
2 (3/4-pound) pork tenderloins
1/4 teaspoon salt
1/4 teaspoon black pepper
Preheat oven to 350 F Combine first 8 ingredients in a small saucepan and bring to a boil. Reduce heat, cover and simmer for 20 minutes. Uncover and simmer for 2 minutes or until thick. Cool 10 minutes. Place mixture in a blender or food processor and process until smooth.
Trim fat from pork and sprinkle with salt and pepper. Divide cranberry mixture in half. Brush pork with half of the cranberry mixture. Place pork on a broiler pan coated with cooking spray. Bake at 350F for 35- 40 minutes until meat is no longer pink.
Serve pork with remaining cranberry sauce.
Makes 6 servings. Serving size: 3 oz pork and 2 Tsp sauce.
Cal 243, Fat 3.1g, Pro 24g, Carb 29.5g, Fiber 1.0g, Chol 74mg, Iron 2.10mg Sod 164mg
Asian-Style Pork Chop Bake
1/2 cup teriyaki sauce (Light or low sodium if you can find it)
1/2 cup orange juice
1/4 cup dry sherry
2 teaspoons minced fresh ginger root
2 cloves garlic, minced
ground black pepper to taste
1 dash ground allspice
6 (3/4 inch) thick pork chops
To Make Marinade: In a medium, non-reactive bowl, mix the teriyaki sauce, orange juice, sherry, ginger root, garlic, pepper and allspice. Add pork chops to bowl, cover, and marinate in refrigerator for 6 hours, turning as needed.
Preheat oven to 400 degrees F (200 degrees C). Remove chops and marinade from refrigerator. Remove chops and place in an oven proof dish and bake uncovered in the preheated oven for 30 to 40 minutes, or until internal temperature of meat has reached 160 degrees F (70 degrees C).
Makes 6 servings
Nutrition Information per serving: Calories 199; Fat: 6.4g; Fiber: 0.1g
Broiled Pork Chops
3/4 cup ketchup
3/4 cup water
2 tablespoons distilled white vinegar
1 tablespoon Worcestershire sauce
2 teaspoons brown sugar
1 teaspoon salt
1/2 teaspoon paprika
1/2 teaspoon chili powder
1/8 teaspoon ground black pepper
6 (3/4 inch) thick pork chops
In a medium saucepan, combine the ketchup, water, vinegar, Worcestershire sauce, brown sugar, salt, paprika, chili powder and pepper. Bring to a boil. Reduce heat to low, and simmer for 5 minutes, stirring occasionally. Set aside half of the sauce. Preheat the broiler.
Brush both sides of the chops with sauce. Place chops on broiling pan rack. Broil about 4 inches from the heat for 4 minutes on each side. Brush with more sauce. Continue broiling, turning and basting every 3 to 4 minutes, until juices run clear. Serve with reserved sauce.
Nutritional info per serving: Calories:198; Fat 6.5g; Fiber: 0.5g
love the recepes. glen
Easy Marinade for Pork
I used this marinade tonight with some lean pork chops and it was tasty enough for me to share.
Rub Chops or Tenderloin with several cloves of garlic or a couple of tablespoons of chopped jarred garlic.
Pour over the pork:
2 cups of Apple Cider Vinegar
1/2 cup of Balsamic Vinegar
Marinade for 30 minutes +
Bake or broil the pork as normal.
Last night I made Pork Curry
8 ounces pork chop-265
1/2 cup dry rice-300
5 oz broccoli-50
7.5 oz mushrooms-50
2 tbls corn oil (for wok lubricant)-240 (I should have measured that better)
So that comes to a total of-453 calories per serving!
Not bad, even with the oil. I need to try to find a way to cut back on that. But the wok is touchy and hard to cook with if you don't use oil. I may try PAM again and see how it works... I'd use olive oil but for woks you need to use an oil that can handle high heat...so yeah makes it a little tougher!
So if you'd like to make it....
Cut up your stuff...(get your rice in the rice cooker or going on the stove) Then chop up your veggies and meat. Heat pan, add oil and sear the veggies one at a time. Take them out before searing the others because the wok will cool off too much if you overload it.
Remove all veggies and add more oil to lube up the pan and sear the pork. Add curry powder, salt, pepper, minced garlic, and pepper flakes. Once the pork is cooked add your veggies..stir (Taste test it in case you want to add something)
Serve on top of steamed rice! Yum!
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