* Exported from MasterCook *

Onion-Mustard Crusted Pork Loin - 4 Points

Recipe By : Great American Recipes
Serving Size : 4 Preparation Time :0:00
Categories : Pork

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound pork loin
3 tablespoons dijon mustard
2 tablespoons soy sauce, low sodium
1 clove garlic -- minced
1/2 cup onion -- chopped
1/2 teaspoon rosemary
1 tablespoon olive oil

1. Place pork roast on a roasting rack in shallow pan.

2. In a small bowl combine the mustard, soy sauce, garlic, onion, rosemary and olive oil.

3. Spread mixture over entire pork loin.

4. Roast uncovered at 350 degrees F for about 1 3/4 hours. Coat with any extra mixture during cooking.

Calories: 184.1
Fat grams: 9.5
Fiber grams: 0.5

W/W Points: 4

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* Exported from MasterCook *

Scalloped Potatoes & Ham - 5 Points

Recipe By :JoAnna M. Lund
Serving Size : 6 Preparation Time :0:00
Categories : Potaotes

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
6 cups (20 oz.) frozen shredded potatoes
1 cup peas, frozen
1 1/2 cups ham, extra lean -- diced
1 1/2 cups shredded Kraft reduced fat cheddar cheese
1 can Campbell's H. R. cream of mushroom soup,
cond.
2/3 cup Carnation nonfat dry milk powder
1 cup water
1/4 cup onion -- diced
1 teaspoon dried parsley

1. In a slow cooker, combine potatoes, peas, ham and cheddar cheese. In
a medium bowl, combine mushroom soup, dry milk powder, water, onion
and parsley flakes. Add soup mixture to potato mixture. Mix well to
combine. Cover and cook on low for 6 to 8 hours.
Serving size (1/6 recipe) According to the newsletter: Per serving: 264 Cal,
8g Fat, 19g Pro, 29g Carb, 732mg Sod, 320mg Calc, 3g Fib Healthy
Exchanges: 2 1/3 Protein, 1 Bread, 1/3 Skim Milk, 1/4 Slider, 8 Opt. Cal.
Diabetic Exchanges: 2 Starch, 2 Meat Weight Watcher Points: 5

Source:
"Healthy Exchanges Food Newsletter, Jan 1997"
Yield:
"6 servings"

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NOTES : MC formatted by Gwena. Submitted by Gwena on 8/27/99 to
the Healthy Exchanges Website. Shared by Pamela S. on 8/31/99 to the
W. W. Forum.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0

* Exported from MasterCook *

Ham Potluck Bake - 3 Points

Recipe By :JoAnna M. Lund
Serving Size : 6 Preparation Time :0:00
Categories : Crockpot/Nesco Ham

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 1/2 cups shredded carrots
6 cups (20 oz) shredded frozen potatoes
9 ounces (full 1/2 cups) Diced Dubuque 97% fat-free
ham or any extra-lean
1 tablespoon dried onion flakes
1 (10 3/4 oz) can Healthy Request Cream of Mushroom Soup
1/4 cup skim milk
1/8 teaspoon black pepper
3/4 cup (3 oz) shredded Kraft reduced-fat Cheddar
cheese

1. In a slow cooker container, combine carrots, potatoes, ham, and onion flakes. Add mushroom soup, skim milk, black pepper, and Cheddar cheese. Mix well to combine. Cover and cook on LOW for 6 to 8 hours. Stir well before serving. Divide into 6 servings. Serves 6.

Claudine's Note: I added onion, and garlic.

Serving size (1/6 recipe)
According to the newsletter:
Healthy Exchanges: 1 2/3 Protein, 2/3 Bread, 1/2 Vegetable, 1/4 Slider, 11 Opt. Cal.
Per serving: 157 Cal, 5g Fat, 12g Pro, 16g Carb, 688mg Sod, 158mg Calc, 2g Fib
Diabetic Exchanges: 1 1/2 Meat, 1 Starch/Carbohydrate
Weight Watcher Points: 3

Source:
"Healthy Exchanges® Food Newsletter, Aug. 1999"
Yield:
"6 servings"

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NOTES : Submitted by Claudine on 9/3/1999 to the Healthy Exchanges Website. MC formatted by Pamela S. on 9/5/1999. Shared by Pamela S. on 1/5/2000 to the Weight Watchers Forum.

* Exported from MasterCook *

Marinated Pork Chops For The Grill - 5 Points

Recipe By : Jean Jagodzinski From W. W. Forum
Serving Size : 6 Preparation Time :0:00
Categories : Bbq & Grilling Ww Forum @ Sent 6/99

Amount Measure Ingredient -- Prep 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




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[email protected]

* Exported from MasterCook *

Pork Fajita Pitas - 7 Points

Recipe By : Weight Watchers Quck and Easy Menu Cookbook
Serving Size : 4 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 tablespoons red wine vinegar
2 tablespoons worcestershire sauce
2 tablespoons water
4 cloves garlic
15 ounces pork cutlets
4 small plum tomatoes, diced -- seeded
1/4 cup minced onion
1/4 cup green bell pepper -- minced
1 tablespoon chopped cilantro
1 tablespoon ketchup
4 pita bread rounds -- heated
1/2 cup plain low-fat yogurt
salt and pepper

1. In small saucepan combine vinegar, worcestershire sauce, water and 1/4 teaspoon each salt and pepper. Mash 2 cloves garlic; add to sauce and cook, sitrring occassionally, until mixture is heated through, about 2 minutes. Pour into heat-resistant bowl (not aluminum*); add portk, turn to coat with marinade, and let stand at room temperture for 5 mintues.

2. In medium bowl combine tomatoes, onion, bell pepper, jalapeno pepper, cilantro, kethcup and a dash each salt and pepper. Mince remainign garlic clvoes; add to vegetable mixture and tir to combine. Cover bowl with plastic wrap and refrigerate until ready to serve.

3. Remove pork from marinade, reserving marinade. Set porkon rack in broiling pan and broil, turning several times and bsting with reserved marinade, until prok is browne dna thoroughly cooked, 8 to 10 minutes.

4. To serve, transfer pork to work sruface and thinly slice. Cut ech pita in half crosswise, makint 8 halves; open each half to form a poicket. Fill each half with 1/8 of pork slices nad 1/8 of the tomato mixutre. Arrange on a serving platter and serve with yogurt. Garnish with cilantro if desired.

Each serving provides: 3 Protein Exchanges; 1 Bread Exchange; 3/4 Vegetable Exchanges; 1/4 Milk Exchanges; 5 Optional Calories

Per serving: 329 calories; 32 g protein; 10 g fat; 26 g carbohydrates; 73 mg calcium; 597 mg sodium; 597 mg cholesterol

*It's best to marinate in glass or stailess-steel containers; acidic ingredients such a svinegar may react with aluminum, causing color and flavor changes in foods.

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NOTES : Per MasterCook database the following nutritional analysis is provided:

Calories: 355.6
Fat grams: 9.6
Fiber grams: 2.7
Carbohydrate grams: 46.2

* Exported from MasterCook *
Pork Fajita Pita - 4 1/2 Points

Recipe By : Weight Watchers Quick and Easy Menu Cookbook, Modified
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 chops
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.

Calories: 277.0
Fat grams: 5.7
Fiber grams: 5.0

W/W Points: 4 1/2

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I don't have mastercook, so I can't figure out the points for it... so if someone can help me there, I'd appreciate it! ;-) It sounds yummy and I can't wait to try it. I got it from a site featuring brand name products. (link included below recipie)

Tracy in Maryland
224/224/??
*************************************************
Spicy Mexican Pork Stew

2 ears frozen corn, thawed and cut in 1 1/2-inch pieces
1 1/2 pounds lean boneless pork(loin/sirloin roast) well-trimmed and cut in 1 1/2-inch pieces
1 can (14 1/2 ounces) kidney beans, drained and rinsed
1 can (15 ounces) pinto beans, drained and rinsed
1 can (14 1/2 ounces) stewed tomatoes
1 can (8 ounces) tomato sauce
1 package (1.25 oz.) McCormick® Taco Seasoning
2 tablespoons McCormick® Minced Onion
2 teaspoons McCormick® Parsley Flakes or Cilantro Leaves

1. In a 3 1/2 or 4-quart crockery slow cooker, place corn, pork pieces and beans in order listed.

2. In medium bowl, stir together stewed tomatoes, tomato sauce, taco seasoning, and minced onion. Pour into cooker and lightly stir.

3. Cover and cook on LOW for 8 hours or until pork is tender. Gently stir in Parsley Flakes or Cilantro Leaves.

Makes 4 to 6 servings (about 10 cups)

A friend of mine who does have mastercook says this makes 6 servings at 8pts each
http://www.backofthebox.com/recipes/crockpot.html

Hi,

Don't know if you have these ingredients (spices) in Canada, but I use something called "Adobo", similar to garlic powder, but it contains, salt, pepper, garlic powder all together.

I poke holes in the pork chop with a fork, rub on the adobo to taste and then bread them with 4C redi-flavored bread crumbs (you probably have another brand, so long as they are flavored and not plain). Put them in the oven at 325 for 40 mins. - 20 on one side, 20 on the other (if very thick maybe 5 mins longer. They come out really moist and delicious. good luck~

Dianne

This is one of my favorites.

4 4oz pork loin chops 1/2" thick
1/4t salt
1/4t pepper
cooking spray
1/2c peach preserves
2T dijon mustard
1T water

1. Trim fat from chops. Sprinkle with salt & pepper. Coat lg skillet with cooking spray and place over med-hi heat. Add chops to skillet; cook 1 min on each side. Reduce heat to med & cook 4-6 min on each side or until done. Remove chops from skillet & keep warm.

2. Add peach preserves, mustard & water to skillet. Cook stirring constantly for 2 min. Spoon 2T of sauce on each chop.

4 servings 6pts each serving

4 lean porkchops (boneless)
1 Cup ketchup
1 can diet coke or diet rite
salt
pepper
garlic

sprinkle salt, pepper and garlic on pork chops. Mix the ketchup and diet soda in a small bowl. Brown pork chops on both sides in a skillet that has been sprayed with non-stick cooking spray. Then pour ketchup mixture over pork chops, cover with lid and simmer on low heat for about 30 to 40 minutes. Remove lid and cook 5 more minutes. Let sit a couple of minutes. Juice will thicken to a BBQ sauce like consistency.

Here's another one.

Pork Chop Rice Casserole

4 pork chops, trim fat
1 1/2 cups water
1/2 cup chopped green onion
1 cn lowfat cream of mushroom soup
1 1/2 cups minute rice
1 can mushroom pcs
salt & pepper to taste
dash paprika

Preparation:

Preheat oven to 350. Combine all ingredients except pork chops & paprika. Pour into a casserole dish. Place pork chops on top. Sprinkle pork chops with paprika. Bake for 1 hr.

I marinated, the 1st time for about 30 minutes and then yesterday for 6 hours, pork chops in soy sauce, minced garlic and dried thyme. You can add a little olive oil if you want. I cooked them in a non-stick grill pan with a bit of olive oil (you can use non-fat spray).

Was so amazed at how good these turned out.

Here is a recipe for pork chops that I modified myself. Even my husband and 12 year old son, who do not like anything fat free, asked for seconds. Hope you enjoy them.

Ingredients:

6 pork chops
salt and pepper to taste
non-stick spray
1 onion, chopped
1 clove garlic, minced
3/4 cup chicken broth
1 bay leaf
1 cup fat free sour cream
2 teaspoons paprika

DIRECTIONS:
1. Spray skillet with non-stick spray; saute onion and garlic. Remove from skillet. Trim excess fat from chops and sprinkle with salt and pepper. Brown chops in skillet; pour off any fat.
2. Lower heat, add bay leaf and chicken broth. Cook covered over low heat for 1 hour. Transfer chops to a serving plate, but keep them hot.
Heat juices in skillet and reduce to half. Add the sour cream, onion-garlic mixture and paprika, blending thoroughly. Heat through, but don't boil. Pour over pork chops and serve.

I believe the points for one (1) serving is roughly 6. I am a newbie, so if this is incorrect, please post the correct points; thanks!

4 pork boneless pork tenderloins (6 oz each)
1 apple
6 tsp splenda brown sugar blend
2 tablespoons lite butter
cooking spray


Cook the pork in the cooking spray until mostly done. (should be brown on both sides) Take out of skillet. Melt butter and brown sugar. Dice up apple and cook until soft. return meat to pan. I served with rice pilaf.

6-7 points each depending on weight of meat after cooking

Got this recipe at WW a few weeks ago

Swiss Style Pork Chops
4 servings = 6 points/serving

4 (5oz) boneless pork chops
1 (10oz) can condensed tomato soup
1 med onion, sliced
1 green pepper, sliced
Spread 1/2 soup in bottom of crockpot. Layer veggies.
Place chops on top and spread with remaining soup over the top. Cook on low 7-8 hours. Maybe need to add a bit of water.

Haven't tried this but it sounds good.