 |
Reply
| | From:  Genie· (Original Message) | Sent: 10/31/2007 6:43 AM |
|
Reply
| | | From: Genie· | Sent: 4/11/2008 10:39 PM |
| GRILLED PORK LOIN
Yield: 4 servings
Source: "Magic Menus for People with Diabetes"
INGREDIENTS
- 1 pound boneless center-cut pork loin, trimmed of excess fat
- 3 tablespoons minced fresh basil
- 2 large tomatoes, sliced about 1/2 inch thick
DIRECTIONS
Cut pork loin into 4 equal cutlets no more than 1/2 inch thick.
Grill or broil pork. When first side is done, turn
pork over and place basil and 1 tomato slice on top.
Cover grill and continue cooking until pork is done.
(If you cannot cover the grill, cutlets can be placed in a
microwave after grilling to cook the tomatoes slightly.)
Garnish each plate with remaining tomato slices.
Nutritional Information Per Serving (1/4 of recipe):
Calories: 205, Fat: 8 g, Cholesterol: 78 mg, Sodium: 66 mg,
Carbohydrate: 4 g, Dietary Fiber: 1 g, Sugars: 3 g, Protein: 28 g
Diabetic Exchanges: 3 Lean Meat, 1 Vegetable
| |
|
Reply
| | | From: Genie· | Sent: 4/13/2008 7:38 PM |
| PORK DIJON
Yield: 4 servings
"Magic Menus for People with Diabetes"
INGREDIENTS:
- 1 pound pork tenderloin
- 2 teaspoons olive oil
- 1 cup chicken broth
- 2 tablespoon Dijon mustard
- 1 tablespoon cornstarch
DIRECTIONS:
Cut tenderloin into medallions. Saute medallions in hot oil in a
nonstick frying pan until brown. Mix together chicken broth,
mustard, and cornstarch. Pour over medallions. Cook, stirring
sauce until thickened; cover and simmer until pork is done.
Divide into 4 equal portions.
Nutritional Information Per Serving (1/4 of recipe): Calories:
173, Fat: 7 g, Cholesterol: 65 mg, Sodium: 473 mg, Carbohydrate:
3 g, Dietary Fiber: 0 g, Sugars: 1 g, Protein: 25 g
Diabetic Exchanges: 3 Lean Meat
| |
|
Reply
| | | From: Genie· | Sent: 5/15/2008 3:19 AM |
Southwestern Grilled Pork Tenderloin Serves 6. Ingredients - 2 whole pork tenderloins (1-1/2 pounds total)
- 5 teaspoons chili powder
- 1-1/2 teaspoons oregano
- 3/4 teaspoon ground cumin
- 2 garlic cloves, crushed
- 1 tablespoon vegetable oil
Directions - In small bowl, mix all ingredients except pork well. Rub mixture over all surfaces of the tenderloins. Cover and refrigerate 2-24 hours. Grill over medium-hot fire, turning occasionally, for 15-20 minutes, until meat thermometer inserted reads 155-160 degrees F. Slice to serve.
Calories: 170
Protein: 24 g
Sodium: 80 mg
Cholesterol: 75 mg
Fat: 7 g
Carbohydrates: 3 g
Exchanges: 3 Medium-Fat Meat
| |
|
Reply
| | | From: Genie· | Sent: 5/18/2008 10:10 PM |
Jamaican Rubbed Chops Serves 4 as a main dish Ingredients - 4 pork chops, about 3/4-inch thick
- 2 tablespoons brown sugar
- 1 garlic clove, minced
- 1 teaspoon coarsely ground black pepper
- 1/2 teaspoon salt
- 1/2 teaspoon ground nutmeg
- 1/4 teaspoon ground cloves
Directions - Pat pork chops dry with paper toweling; stir together remaining ingredients in small bowl and rub chops on both sides with seasoning mixture. Grill chops over medium-hot coals, turning once, about 10-12 minutes.
Calories: 200
Protein: 27 g
Sodium: 340 mg
Cholesterol: 80 mg
Fat: 6 g
Carbohydrates: 8 g
Exchanges: 3 Low-Fat Meat, 1/2 Bread/Starch
Source: NPB
| |
|
Reply
| | | From: Genie· | Sent: 6/16/2008 4:38 AM |
| PORK TENDERLOIN WITH
BUTTERNUT SQUASH AND ONIONS
Yield: 4 servings
Source: "The Complete Diabetes Prevention Plan"
INGREDIENTS
- 1 pound pork tenderloin (about 1 large)
- 3 cups 1-inch chunks diced peeled butternut squash or sweet potatoes
- 1 tablespoon extra virgin olive oil
- 1 teaspoon dried rosemary or fines herbes
- 1/2 teaspoon salt
- 1/4 teaspoon ground black pepper
- 2 medium-small yellow onions,
sliced 1/4-inch thick and separated into rings
DIRECTIONS
Preheat oven to 400 degrees F.
Rinse the pork with cool water and pat dry with
paper towels. Coat a 9x13 inch pan with cooking
spray and lay the tenderloin in the pan.
Place the squash and olive oil in a bowl and toss to
mix well. Arrange the squash around the pork. Sprinkle
the pork and squash with the herbs, salt, and pepper.
Bake for 10 minutes. Stir the onions into the squash
and bake for an additional 20 minutes, stirring the
vegetable mixture a couple of times, until a meat thermometer
inserted in the thickest part of the pork reads 155 to 160
degrees and the squash mixture is tender and nicely browned.
Remove the pan from the oven, cover loosely with
aluminum foil, and let sit for 5 minutes before
slicing the pork thinly at an angle and serving.
Nutritional Information Per Serving (1/4 of recipe):
Calories: 234, Carbohydrate: 16 g, Cholesterol: 67 mg,
Fat: 7.8 g, Saturated Fat: 1.9 g, Fiber: 4.6 g,
Protein: 26 g, Sodium: 344 mg, Calcium: 237 mg
Diabetic Exchanges: 3 Lean Meat, 1 Starch, 1/2 Fat
| |
|
Reply
| | | From: Genie· | Sent: 6/20/2008 10:45 PM |
| Corn Bread Sausage Dressing
MAKES 8 SERVINGS
Use corn bread mixes to ease preparation to this traditional fiworite.
Prepare year -round to make your baked chicken more popular than ever.
2 (8-ounce) boxes corn muffin mix
1 egg
1/4 cup skim milk
4 ounces bulk light sausage, optional
2 onions, chopped
1 green bell pepper, seeded and chopped
1 teaspoon minced garlic
1 cup chopped celery
1 (10 3/4-ounce) can 98% fat-free cream of mushroom soup
1 (16-ounce) can fat-free vegetable (or chicken) broth
1 teaspoon poultry seasoning
Salt and pepper to taste
1/4 cup chopped parsley
1/4 cup chopped green
onion (scallion)
Preheat the oven to 350°F.
Prepare the corn muffin mix with the egg and milk, and bake in a 13 x 9 x
2-inch pan according to the package directions. Crumble and set aside.
In a large skillet coated with nonstick cooking spray, saute the sausage,
onion, green pepper, garlic, and celery until tender. Add the cream of
mushroom soup, broth, poultry seasoning, salt, pepper, and crumbled corn
bread. Stir in the parsley and green onion.
Transfer to a 2-quart casserole, and bake for 30 minutes, or until lightly
browned and heated. Serve.
Nutritional information per serving Calories 292, Protein (g) 6,
Carbohydrate (g) 54, Fat (g) 7, Calonoesftom Fat (%) 20, Saturated Fat (g)
2, Dieta1)' Fiber (g) 2, Cholesterol (mg) 28, Sodium (mg) 836 Diabetic Exchanges: 3 starch, 2 vegetable, 1 fat
| |
|
Reply
| | | From: Genie· | Sent: 6/21/2008 4:01 AM |
| GRILLED MESQUITE PORK CHOPS
Yield: 4 servings
Source: "The Complete Idiot's Guide to Terrific Diabetic Meals"
INGREDIENTS
- 1/2 (1.1 ounce) package mesquite marinade mix for the grill
- 2/3 cup water
- 1 tablespoon vegetable oil
- 4 (6 ounce) bone-in or boneless pork chops, trimmed of all fat
- 1 large sweet onion (Walla Walla or Vidalia),
cut into 1/4-inch-thick slices
- Vegetable oil cooking spray
DIRECTIONS
In a shallow glass or ceramic dish, combine marinade mix,
water, and oil, and mix well with a fork. Add pork chops and
onion rings. Turn to coat, cover and refrigerate for 30 minutes.
When you are ready to cook, spray a grill rack with cooking spray.
Preheat a gas grill to medium or prepare a medium-hot fire in a
charcoal grill, with the rack placed 4 to 6 inches above the heat.
Remove pork chops and onion rings from marinade, reserving the
marinade. Pour marinade into a small saucepan and bring to a
boil. Place pork chops and onion rings on the grill rack and
grill for 10 to 15 minutes or until pork is no longer pink
in the center, turning once and brushing frequently with
marinade. Discard any remaining marinade.
Nutritional Information Per Serving (6-ounce pork chop):
Glycemic Index: (not significant), Glycemic Load: (not significant),
Calories: 205, Protein: 22 g, Carbohydrate: 1 g, Dietary Fiber: 0 g,
Fat: 7 g, Cholesterol: 75 mg, Sodium: 256 mg
Diabetic Exchanges: 3 Medium-Lean Meat, 1 Fat
| |
|
Reply
| |
Pork stir-fry Preparation time: 20 minutes
Cooking time: approximately 15 minutes
3 tablespoons reduced-sodium soy sauce
1/4 cup cold water
1 tablespoon cornstarch
1/8 to 1/4 teaspoon red pepper flakes (not ground red pepper)
1/4 teaspoon garlic powder
Cooking spray
1 teaspoon corn oil
1/2 pound lean, boneless pork loin chops with fat trimmed, cut into bite-size pieces
1/4 cup hot water
1 red pepper, cut into bite-size pieces
1 cup coarsely chopped onion
2 cups fresh broccoli florets
8 ounces fresh mushrooms, thickly sliced
1 can (8 ounces) pineapple chunks canned in juice, drained
1 can (11 ounces) mandarin oranges canned in light syrup, rinsed and drained
Hot rice (optional) In a small bowl, whisk together soy sauce, cold water, cornstarch, red pepper flakes, and garlic powder. Set aside. Coat a cool, nonstick wok with cooking spray. Preheat wok, then add oil. When the oil is hot, add pork cubes and cook 3-4 minutes, stirring constantly. Remove pork from wok and set aside. Add hot water, pepper, onion, and broccoli, and cook 2-3 minutes, stirring constantly. Add mushrooms and cook an additional 2-3 minutes, stirring constantly. Add cooked pork back to wok. Stir soy sauce mixture well and pour it over the ingredients in the wok. While stirring constantly, heat for 1 minute or until the sauce thickens and bubbles. Add pineapple and mandarin oranges and toss gently to coat. Serve immediately (over hot rice if desired). Yield: 7 cups
Serving Size: 2 cups
Nutrition Facts Per Serving:
Calories: 300
Carbohydrate: 30 g
Protein: 27 g
Fat: 8 g
Saturated fat: 2 g
Sodium: 518 mg
Fiber: 4 g
Exchanges per serving: 3 vegetable, 1 fruit, 3 lean meat
Carbohydrate choices: 2 |
|
Reply
| | | From: Genie· | Sent: 7/30/2008 2:43 AM |
Pan-Seared Pork with Mango Salsa Yield: 4 servings Ingredients - 1 pound boneless pork loin chops
- 1/4 cup flour
- Salt and pepper
- 2 tablespoons olive oil
- 1/4 cup diced red onion
- 1/4 cup diced red pepper
- 1 medium mango, peeled and chopped
- 1/2 cup diced canned pineapple
- 1/2 cup halved grapes
- 2 tablespoons lime juice
- 1 teaspoon sugar
Directions - On a plate or in a zippered plastic bag, combine the flour with salt and pepper. Coat the pork chops in the flour mixture. Shake off excess.
- In a skillet over medium-high heat, heat the oil. Add the pork chops and cook until the pork chops are browned, about 7-9 minutes. Remove from the skillet and keep warm. Add the onion and red pepper to the skillet and saute for 5 minutes.
- Put the onion and pepper in a bowl. Add the mangoes, pineapple, grapes, lime juice, and sugar. Serve the salsa with the pork.
Calories: 323
Protein: 26 g
Sodium: 166 mg
Cholesterol: 70 mg
Fat: 13 g
Carbohydrates: 26 g
Exchanges: 4 Lean Meat, 1-1/2 Fruit
Source: The Diabetes Food and Nutrition Bible
| |
|
Reply
| | | From: Genie· | Sent: 8/28/2008 4:43 AM |
| Cran-Apricot Pork Chops
The bright jewel colors of cranberries and apricots dress up these tender chops and reflect the stunning fall foliage of autumn.
2 boneless pork loin chops (5 oz. each)
1/4 tsp. salt
1/4 tsp. pepper
1/4 cup chopped dried apricots
3 TBSP dried cranberries
2 TBSP finely chopped onion
1 TBSP butter or margarine
1/3 cup Marsala wine OR chicken broth
Sprinkle both sides of pork chops with salt and pepper. Place on a broiler pan coated with nonstick cooking spray. Broil 4 to 6 inches from the heat for 7-8 minutes on each side or until juices run clear.
Meanwhile, in a small nonstick skillet, saute the apricots, cranberries ond onion in butter for 4-5 minutes or until tender. Stir in wine or broth. Bring to a boil; cook until liquid is reduced by half. Serve over pork chops.
YIELD: 2 servings
Nutrition facts: 1 serving equals 380 calories, 14g fat (6g saturated fat), 84 mg cholesterol, 407 mg sodium, 26g carbohydrates, 2g fiber, 28g protein.
Diabetic exchanges: 4 lean meat, 1-1/2 fruit, 1 fat.
| |
|
Reply
| | | From: Genie· | Sent: 9/7/2008 8:08 PM |
| PORK MEDALLIONS WITH APPLE-APRICOT CHUTNEY
Yield: 4 servings
Source: "The Complete Diabetes Prevention Plan"
INGREDIENTS
- 1 pound pork tenderloin, cut into 8 equal
pieces and pounded 1/4-inch thick
- 1/4 teaspoon salt
- 1/2 teaspoon coarsely ground black pepper
- 1 tablespoon extra virgin olive oil
- 3 tablespoons thinly sliced scallions
CHUTNEY
- 3/4 cup diced yellow onion
- 1-1/4 cups chopped peeled Granny Smith apples (about 2 medium)
- 1/4 cup plus 2 tablespoons chopped dried apricots
- 1 tablespoon apple cider vinegar
- 3/4 teaspoon ground ginger
- 1/2 teaspoon dry mustard
- 1/2 cup plus 2 tablespoons apple juice
DIRECTIONS
Sprinkle both sides of the pork pieces with
some of the salt and pepper. Set aside.
To make the chutney, coat a large nonstick skillet with
nonstick cooking spray and add the onion. Cover and cook
over medium heat for about 3 minutes, until the onion starts
to soften (add a little water if the skillet becomes too dry).
Add the apples, apricots, vinegar, ginger, mustard, and about
1/3 cup of the apple juice. Cover and cook over medium heat
for about 5 minutes, stirring occasionally, until the apples
and onions are tender and the apricots are plumped. Remove
the mixture from the skillet and set aside.
Wipe out the skillet, and then coat with the olive oil and
preheat over medium-high heat. Add the pork and cook for 2 to 3
minutes on each side, until nicely browned and no longer pink
inside. Remove the pork from the skillet and set aside to keep warm.
Return the apple mixture to the skillet and add the remaining
apple juice. Bring the mixture to a boil over medium-high heat
and cook for a couple of minutes, stirring frequently, until
most of the liquid has evaporated.
To serve, place 2 pork medallions on each of 4 serving plates
and top with some of the chutney and a sprinkling of scallions. Serve hot.
Nutritional Information Per Serving (1/4 of recipe):
Calories: 231, Carbohydrate: 20 g, Cholesterol: 76 mg,
Fat: 6.2 g, Saturated Fat: 1.5 g, Fiber: 2.5 g,
Protein: 25 g, Sodium: 207 mg, Calcium: 19 mg
Diabetic Exchanges: 3 Lean Meat, 1 Fruit, 1/2 Fat
| |
|
Reply
| | | From: Genie· | Sent: 9/14/2008 2:35 AM |
Herb-Breaded Pork Chops Yield: 4 servings
Serving size: 3-ounce pork loin with 1-1/2 tablespoons stuffing Ingredients - Vegetable oil cooking spray
- 1/4 cup garlic-herb bread crumbs
- 2 tablespoons grated Parmesan cheese
- 1 teaspoon dried sage
- 2 tablespoons low-fat or nonfat mayonnaise
- 1 egg white
- 4 (3-4 ounces) boneless pork loin chops
- 1 tablespoon all-purpose flour
Directions - Preheat the oven to 375 degrees F. Spray a 12x8-inch (2-quart) glass baking dish or shallow pan with cooking spray. In a shallow bowl, combine bread crumbs, cheese, and sage. Mix well.
- In another shallow bowl combine mayonnaise and egg white and beat until smooth. Pour the flour into a shallow bowl and dip each pork chop into it, tapping off any excess. Dip each chop into breadcrumb mixture, coating both sides.
- Place chops in the baking dish in a single layer. Spray each chop lightly with cooking spray. Bake for 35 to 40 minutes or until pork is no longer pink in center.
Calories: 273
Protein: 24 g
Sodium: 351 mg
Cholesterol: 76 mg
Fat: 15 g
Carbohydrates: 7 g
Exchanges: 3-1/2 Medium-Lean Meat, 1/2 Starch, 1 Fat
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
| |
|
Reply
| | | From: Genie· | Sent: 10/7/2008 2:28 AM |
| Pork Chops with Pizza Sauce
2 to 4 tsp. dried oregano, divided
2 to 4 tsp. dried basil, divided
1/2 tsp. salt, divided
1/2 tsp. pepper, divided
4 (7 oz. ea.) bone-in center loin pork chops
1 TB olive oil
3 medium onions, thinly sliced
4 garlic cloves, minced
2 cans (8 oz. ea.) tomato sauce
1/2 cup water
2 cups hot cooked noodles
In a small bowl, combine 1-1/2 to 3 teaspoons oregano, 1-1/2 to 3 teaspoons
basil,
1/4 teaspoon salt and 1/4 teaspoon pepper. Sprinkle over both sides of chops.
In a large nonstick skillet, brown pork on both sides in oil over medium
heat; remove from skillet.
In the same skillet, saute onions and garlic until tender. Add the tomato
sauce, water and
the remaining oregano, basil, salt and pepper. Bring to a boil. Return pork
to the skillet.
Reduce heat; cover and simmer for 15-20 minutes or until a meat thermometer
reads 160° F.
Serve with hot cooked noodles.
Yield: 4 servings.
Nutrition Information:
Per serving (1 pork chop and 3/4 cup sauce with 1/2 cup noodles) = 302
calories,
12 g fat (4 g saturated fat), 86 mg cholesterol, 882 mg sodium,
14 g carbohydrate, 3 g fiber, 33 g protein.
Diabetic Exchanges: 4 lean meat, 3 vegetable.
| |
|
Reply
| | | From: Genie· | Sent: 10/8/2008 3:06 AM |
| SAUSAGE AND GREEN ONION STRATA
Yield: 4 servings
Source: "Quick and Easy Low-Carb Cooking" by Nancy Hughes
INGREDIENTS
- 6 ounces 50% less fat pork sausage
- 1 cup fat-free milk
- 3/4 cup egg substitute
- 2 teaspoons Dijon mustard
- 1/2 cup shredded reduced-fat sharp Cheddar cheese
- 1/4 cup finely chopped green onion
- 1/2 teaspoon dried thyme leaves
- 1/4 teaspoon dried red pepper flakes
- 3 ounces French bread, cubed
DIRECTIONS
Preheat oven to 350 degrees F.
Place a 10-inch nonstick skillet over medium high heat
until hot. Add sausage and cook until browned and crumbled.
Remove skillet from heat and drain sausage on paper towels.
Coat a 9-inch pie pan with cooking spray. In a medium bowl,
combine sausage with remaining ingredients except bread and
stir to blend. Add bread and coat lightly with the egg
mixture, being sure that all bread pieces are moistened.
Pour strata into pie pan and bake, uncovered, 30 minutes
or until knife inserted comes out clean.
Nutritional Information Per Serving (1/4 of recipe):
Calories: 239, Fat: 12 g, Cholesterol: 40 mg, Sodium: 689 mg,
Carbohydrate: 16 g, Dietary Fiber: 1 g, Sugars: 4 g, Protein: 20 g
Diabetic Exchanges: 1 Starch, 2 Medium-Fat Meat
| |
|
Reply
| | | From: Genie· | Sent: 10/15/2008 1:47 AM |
| Mediterranean Pork and Orzo
Light & Tasty
June/July 2006 issue
Page: 43
Is there a food group NOT represented in this flavorful and fabulous meal-in-a-bowl? It's a wholesome favorite with Mary Relyea's family in Canastota, New York.
SERVINGS: 6
CATEGORY: Lower Fat
METHOD: Stovetop - One-Dish
TIME: Prep/Total Time: 30 min.
Ingredients:
2 pork tenderloins (3/4 pound each)
1 teaspoon coarsely ground pepper
2 tablespoons olive oil
3 quarts water
1-1/4 cups uncooked orzo pasta
1/4 teaspoon salt
1 package (6 ounces) fresh baby spinach
1 cup grape tomatoes, halved
3/4 cup crumbled feta cheese
Directions:
Rub pork with pepper; cut into 1-in. cubes. In a large nonstick skillet, cook pork in oil over medium heat for 8-10 minutes or until no longer pink.
Meanwhile, in a large saucepan, bring water to a boil. Stir in orzo and salt; cook, uncovered, for 8 minutes. Stir in spinach; cook 45-60 seconds longer or until orzo is tender and spinach is wilted.
Add tomatoes to the pork; cook and stir for 1 minute or until heated through. Drain orzo mixture; toss with pork mixture and feta cheese. Yield: 6 servings.
Nutrition Facts
One serving: 2/3 cup pork mixture with 2/3 cup orzo mixture Calories: 372 Fat: 11 g Saturated Fat: 4 g Cholesterol: 71 mg Sodium: 306 mg Carbohydrate: 34 g Fiber: 3 g Protein: 31 g Diabetic Exchange: 3 lean meat, 2 starch, 1 fat.
| |
|
|
Free Forum Hosting
Important Announcement
First
Return to Diabetic