Main Dish: Pork

[MsManda]

Oink oink, I'll edit later

[MsManda]

Sweet and Sour Pork (posted by MollyLou)- Phase 1 if you omit brown rice

1/2 pound lean pork or chicken breast
2 teaspoons canola oil
1/2 cup chicken broth
small clove garlic, minced
1 tablespoon soy sauce
1 tablespoon dry sherry
3 packets Splenda
2 tablespoons red wine vinegar
1 1/2 tablespoons tomato paste
1 green pepper cut into one inch squares (or mixed yellow, orange and green)
1/2 tsp toasted sesame oil
1 medium tomato cut in eighths
steamed cauliflower (Phase I)
brown rice (Phase II)

Cut pork (chicken) into cubes and saute in oil until brown and no longer pink in center. Set aside and keep warm.

Meanwhile mix broth through tomato paste in saucepan; bring to boil. Add peppers and boil two minutes. Add reserved meat, sesame oil and tomatoes, stir just to combine and serve over cauliflower or rice.

*original recipe calls for pineapple chunks, these can be added for a very limited phase 2 treat, or in phase 3

[MsManda]

Adobo Pork Chops (posted by Deb1105)- Phase 2

4 pork loin chops
3 cloves of garlic
1 medium onion
1 tsp. dried oregano
1/2 tsp. cumin
1 Tbsp. flour (I used whole wheat pastry flour)
2 Tbsp. vinegar
3 Tbsp. chili powder
1 cup tomato sauce

Place the garlic and onion in food processor and mince finely.

Add oregano, cumin, flour, vinegar, chili powder, and tomato sauce and continue processing until smooth.

Pour sauce into a skillet and place pork chops in sauce, be sure to coat chops.

Cover skillet and let pork chops simmer on low heat for about an hour or until they are done and tender.

Serve hot.

[MsManda]

Garlic and Soy Grilled Pork Chops - Phase 1
Serves 2

Grill up chunks of fresh vegetables alongside these lip-smacking pork chops for an irresistible outdoor feast. Bell pepper, sweet onion, and zucchini would work quite nicely.

Ingredients:
2 boneless center-cut pork loin chops, trimmed of all visible fat
1/2 tablespoon light soy sauce
1 teaspoons minced garlic
1/4 teaspoon paprika
1/4 teaspoon salt
1/8 teaspoon ground black pepper
Fresh herbs, for garnish

Instructions:
Sprinkle the pork chops all over with soy sauce, garlic, paprika, salt, and pepper. Cover and refrigerate at least 20 minutes or up to 2 hours.

Coat a grill rack or broiler-pan rack with cooking spray. Preheat the grill or broiler.

Cook the pork chops 4" from the heat, turning once halfway through cooking time, for 10 to 12 minutes, or until a thermometer inserted in the center of a chop registers 155°F and the juices run clear. Garnish with the herbs.

[MsManda]

Pork Chops with Smoked Gouda and Bacon (posted by Lovinglife)- Phase 1

2 ounces smoked Gouda cheese, shredded
4 slices turkey bacon, cooked and crumbled
1/4 c chopped fresh parsley
1/8 tsp ground black pepper
2(2 1/4 inch thick)center cut, bone in pork chops
1 tsp olive oil
1/4 tsp salt
ground black pepper

Preheat an outdoor grill for medium heat

In a small bowl, combine the cheese, bacon, parsley, and 1/8 tsp black pepper

Cut a pocket into the pork chop all the way to the bone, but leaving the sides intact. Stuff with cheese mixture, close with wooden toothpick. Brush meat with oil, and season with salt and pepper.

Lightly oil the grill grate. Grill over medium heat for 5-8 min on each side, or until pork is done. Careful not to overcook.

[MsManda]

Jamaican Jerk Pork Tenderloin (posted by L'lee)- Phase 1

Ingredients:

1 1/2 pounds pork tenderloin, trimmed

Jamaican Jerk Marinade:
2 cups green onions
1/2 cup onion, coarsely chopped
2 tablespoons vinegar
1 tablespoon soy sauce
1 tablespoon vegetable oil
2 teaspoons salt
2 teaspoons thyme
2 teaspoons brown sugar sub or splenda
2 teaspoons fresh ginger, peeled, chopped
1 teaspoon allspice
1/4 teaspoon nutmeg
1/4 teaspoon black pepper
1/8 teaspoon cinnamon
2 cloves garlic, minced
2 - 4 habanero chiles, seeded, chopped*

Directions:

In blender or food processor, process all marinade ingredients until smooth. Wear rubber gloves while chopping the peppers!

Slice pork lengthwise four times, cutting to, but not through, the other side. Put into a large zip-lock plastic bag with the marinade. Seal bag. Marinate in refrigerator overnight, or for 8 - 24 hours.

Prepare grill, spray with nonstick cooking spray. Remove pork from bag, discard remaining marinade. Grill pork about 8 minutes on each side, or until meat reaches an internal temperature of 160 F (slightly pink). Serve sliced against the grain into thin slices.

* Wash hands immediately if you touch the inside or seeds of the peppers. Exposure can cause burning. Scotch Bonnet Chiles can be used instead of Habaneros.

[MsManda]

Pork Fried Brown Rice (posted by Hope2Lose)- Phase 2

3/4 lb. Pork Tenderloin - diced into bite sized pieces
1 to 2 Tbsp. Hoisin Sauce (look for no sugar added or low sugar)
1 Tbsp. low sodium soy sauce
1 Tbsp. chopped garlic
1 Tbsp. Canola Oil
1 Tbsp. Sesame Oil
5 Green Onions - chopped
1 Carrot - diced small or shredded
1 10oz. box frozen green peas (I would sub some diced zucchini or snap peas)
2 cups cooked brown rice - chilled
1/2 cup egg substitute or 2 beaten eggs

Mix the pork with 1 Tbsp of Hoisin sauce, 1 TEASPOON of soy and 2 TEASPOONS of the garlic. Mix well and set in refrigerator to marinate for a few minutes.

Heat a wok or heavy skillet, add the canola oil. Add pork and saute until pork is cooked (about 2-3 min.) Remove pork from wok and set aside.

Add the remaining oil to wok and heat. Add the remaining hoisin, soy and garlic, the sesame oil and green onions. Cook about 2 min or until tender. Add carrots, peas and rice. Stir fry until warmed (2 min.) Push rice mix to side and add egg stirring to scramble until well cooked. Add the pork back in and stir together.

[MsManda]

Chow Mein (posted by JAG)- Phase 1

1 Lb. Lean Ground Pork (or Turkey)
1 Sm. Head Cabbage, Shredded
2 Celery Sticks, Julienned
1 Sm. Onion, Julienned
Minced Garlic
1 Can FF Beef Broth
1 Tbls. Soy Sauce
Add all ingredients in a large skillet, cook until veggies are tender and the meat is cooked through. If you want, you can thicken the broth with a little arrowroot, but we just leave it 'brothy.'

[MsManda]

Speedy Pork Cassoulet (posted by Deb1105)- Phase 1

3 boneless pork chops, cut into 3/4-inch cubes
1 Tbsp. vegetable oil (canola)
2 cloves garlic, crushed
2 medium onions, chopped
2 15-ounce cans Great Northern beans, rinsed and drained
3/4 cup chicken broth
1/3 cup chopped sun-dried tomatoes packed in oil, drained
1 tsp. dried thyme, crushed
1 tsp. dried rosemary, crushed
1/4 tsp. salt
1/4 tsp. black pepper

Heat oil in a deep saucepan over medium-high heat. Cook and stir onions and garlic until tender but not brown. Add pork, cook and stir for 2-3 minutes or until lightly browned. Stir in beans, broth, tomatoes, rosemary, thyme, salt and pepper. Bring to boiling; reduce heat, cover and simmer 10 minutes or just until pork is tender, stirring occasionally. Spoon cassoulet into individual soup bowls. Sprinkle each serving with parsley and breadcrumbs if desired.

[MsManda]

Stuffed Pork Tenderloin (posted by JAG)- Phase 2

1 Pork Tenderloin
½ Cup Chopped Onion
2 Tbls. Smart Balance
1 Cup WW Bread Crumbs
½ Tsp. Rubbed Sage
¼ Tsp. Dried Rosemary, Crushed
¼ Tsp. Salt
1/8 Tsp. Pepper
1 Egg, lightly beaten
1 Strip Turkey Bacon

Make a slit lengthwise about three-forths of the way through the tenderloin; open tenderloin so it lies flat. Flatten to ¼” thickness; set aside.
In a small skillet, sauté onion in Smart Balance until tender. Add bread crumbs; sauté until crumbs are golden brown. Remove from the heat. Stir in the sage, rosemary, salt and pepper and enough egg to moisten the ingredients.
Spread stuffing on one long side of the tenderloin to within ¼” of edges. Close meat and place bacon on top; tie with kitchen string. Place on rack in a shallow roasting pan. Bake, uncovered at 350˚ for 50-60 minutes or until a meat thermometer reads 160˚. Let stand for 5 minutes before slicing.

[MsManda]

Grilled Ham Steak with Nectarine Salsa (posted by Mom of Bride)- Phase 2

Servings - 4
Preparation Time - 15 min
Cooking Time - 5 min

Ingredients -

1 pound extra-lean ham steak, cut into 4 equal pieces
1/4 tsp chili powder
1/8 tsp ground cinnamon
2 sprays cooking spray
3 medium nectarine(s), or peaches, diced (about 1 1/2 cups)
2 Tbsp red onion(s), diced
2 Tbsp cilantro, fresh, chopped
1 Tbsp fresh lime juice
1/2 small jalapeno pepper(s), fresh, minced (do not touch seeds with bare hands)
1 tsp SPLENDA No Calorie Sweetener

Instructions -

Preheat grill or grill pan. Sprinkle ham lightly with chili powder and cinnamon; lightly coat with cooking spray. Grill, turning once, until lightly charred and hot, about 3 to 5 minutes; remove to serving platter.

Toss nectarines, onion, cilantro, lime juice, jalapeno and Splenda together in a medium bowl; serve with ham. Yields 1 ham steak and about 1/3 cup of salsa per serving.

[MsManda]

Cabbage Patch Casserole (posted by Stacy)- Phase 1 if you omit rice

Tender cabbage, lean pork, and tomato sauce combine for a quick and tasty dinner.

Number of Servings: 2
Serving Size: 1/2 recipe

Ingredients

1/2 lb lean ground pork (brown first, and drain off any fat)
1/4 cup frozen pearl onions
1 cup cooked rice (use brown rice, or omit for phase 1)
2 cups ready-to-use prepared coleslaw greens
1 tbsp cider vinegar
8 oz no-salt/sugar-added tomato sauce
1/8 tsp black pepper
1/4 tsp caraway seeds

Preparation Instructions

1. Heat oven to 350 degrees F. Spoon meat into small nonstick casserole dish and top with onions, then rice, and then cabbage.

2. In a small cup, combine vinegar, tomato sauce, and pepper. Pour liquid over items. Sprinkle with caraway seeds.

Cover and bake 30-45 minutes or until cabbage is tender.

[MsManda]

Parmesan Crusted Pork Chops (posted by PimpressK)- Phase 2

Pork Tenderloin Chops
2 Eggs (scrambled for the egg wash)
Grated Parmesan Cheese
WW Bread Crumbs
Salt & Pepper to taste
4 to 6 TBSP of EVOO

Preheat oven to 275.

In a large oven proof skillet, heat the 4 to 6 TBSP of EVOO over Med. heat.

Take each pork chop and roll it in the Parmesan cheese. Dip into egg wash (making sure that not a lot of excess egg is remaining on the chop) and immediately roll it in the WW bread crumbs. Place in the hot oil and fry for 6 to 8 minutes on each side--until crust is crunchy.

When all chops are in the pan and have been fried, place pan in pre-heated oven for about 20 minutes to finish baking chops. This will give you enough time to prepare the rest of the meal while the chops remain hot, tender and JUICY!!

[mycupoftea]

Left-over Ham and Vegetable Medley
4 cups cooked ham (boiled or smoked, lean), cut into strips
1 cup sliced red bell pepper
1 cup sliced green bell pepper
2 cups of carrots ( not in phase 1)
1 onion cut in half and thinly sliced
2 cups fresh broccoli florets
2 cups frozen french cut green beans
2 eggs, lightly beaten
1 Tbsp olive oil
1 tsp. corn starch
1 Tbsp low sodium soy sauce
1/2 cup water

Heat oil in a large skillet or wok. Add all vegetables, stir to coat, cover and let cook 15 minutes on medium heat. Cook eggs (scrambled) in a small frying pan and set aside. Make a well in the middle of the vegetables and add the ham. Stir to moisten and simmer for about 5 minutes to warm through. Prepare the mixture of water, soy sauce and corn starch. Make a well in the center of the vegetable - ham mixture and pour in the soy sauce mixture. Stir until thickened and then toss through other ingredients. Cut up eggs and mix in with vegetable - ham mixture.
In phase two this can be served over brown rice. It is good to eat as is for phase one. (The amount of cornstarch is not enough for me to worry about, but if you are real strict, wait until phase two for this recipe.)