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KIERAE's Photo KIERAE SparkPoints: (177,778)
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Posts: 39,372
10/8/08 8:39 P

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Pork Tenderloin with Apples & Sour Cream
Adapted from Apple Cookbook, Olwen Woodier

2 pork tenderloins, trimmed of their silver skin and rubbed with salt and pepper
2 T olive oil
1 medium onion, chopped
2 medium onions, sliced into rings
6-8 cloves garlic, minced
1 2-inch piece ginger, minced
2 t ground cumin
1/2 t cinnamon
salt and pepper to taste
1 cup white wine
1/3 cup apple cider
1 5.5 oz can tomato juice
2 T cornstarch
1-2 T honey
1 15 oz can Great Northern beans (or equivalent cooked, which is what I did--and any white bean should work)
3 Golden Delicious apples
1 cup sour cream

Preheat the oven to 275 F.

Heat an oval dutch oven, 4-6 qt, over medium high heat. Add the oil and heat until shimmering. Brown the pork tenderloin on both sides--it will take about 10 minutes total. Remove and set aside.

Add the chopped onion to the pan and some of the apple cider if it is too hot. Sprinkle some salt on the onions. Cook until translucent, at which point add the garlic and ginger. Cook another 5 minutes. Add the spices and stir to prevent browning.

Mix the cider, tomato juice and wine. Reserve about 3 tablespoons and add the rest into the pot and bring to a boil. While it is boiling, whisk the cornstarch into the reserved liquid. Add the cornstarch and honey and mix it into the pot.

Add the pork tenderloins back into the pot, with all of their juices. Cover them with the onion rings. Place a sheet of parchment paper over the pot and press it down so that it is about 1 inch above the food. Cover the pot with a heavy, tight-fitting lid and place in the oven. At this point, the timing is very flexible--at 275 F it is unlikely you will dry out the pork. I checked mine after about 1 1/2 hours, and it was falling apart and tender.

45 minutes before serving peel and core the apples and chop them into chunks. Drizzle them with a little cider vinegar to prevent browning.

Place the sour cream in a bowl. Slowly whisk by the tablespoon some of the sauce into the sour cream. This will temper the sour cream, allowing it to heat up without curdling when it hits the sauce. When it is warm and no longer chilled at all, mix it all back into the pot. Add the apples and beans and re-cover. Turn the heat up to 325 F and place the pot back into the oven for 45 minutes.

Before serving, make some noodles (or rice would work too). Serve the pork and sauce ladled on top of the noodles.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network

 Pounds lost: 1.6 
KIERAE's Photo KIERAE SparkPoints: (177,778)
Fitness Minutes: (194,442)
Posts: 39,372
4/10/08 2:00 P

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Slow Cooker Pork BBQ

This pork has a great tangy flavor that you can put in sandwiches or eat it plain like me!

1 6lbs pork shoulder (I use picnic roasts)
2 cups red wine vinegar
2 tablespoons Lea & Perrins Sauce
2 teaspoons salt
2 tablespoons cayenne pepper
2 teaspoons thyme
6 tablespoons brown mustard
6 shakes of Tabasco sauce

Mix liquid in crockpot. Put roast in in crockpot and roll it around in the liquid. Cook on low for 10-12 hours. Take roast out and shred it. At this point it should shred easily. Put pork back in pot and simmer in juices for another 6-8 hours.

**I do this over night. I also remove the fat that I can before I cook it and then when I take the roast out to shred it I skim the fat off the juices before putting the roast back in.


Pork Chop with Sauteed apples & Wild Rice
Serves 1
Prep time 25 min
Total time 25 min

3 tsp vegetable or olive oil
1 shallot, minced
1/4 cup wild rice blend
coarse salt and pepper
1 boneless pork loin chop (4 ounces) trimmed
1 tsp ww flour
1 granny smith apple, peeled, cored, and cut into 1/2 inch wedges.

In a small saucepan, heat 1 tsp oil over medium - low. Add shallot; cook, stirring, until soft, 2-4 minutes. Add rice and 1/4 cup water; season with salt and pepper, and bring to a boil. Reduce to a simmer; cover, and cook until rice is tender and liquid has been absorbed, about 25 minutes. Set aside.

Meanwhile, in a medium non stick skillet, heat remaining 2 tsp oil over medium-low. Season pork with salt and pepper and dust with flour.

Place pork in a skillet, and arrange apple wedges in a single layer around it. Cook until pork and apples are golden brown, 5 - 7 minutes, and turn over. Cook until pork is opaque throughout, 2 - 3 minutes more. Serve pork with apples and wild rice.


Crockpot Cashew Pork

1 1/2 lbs lean pork strips
1 tbsp soy sauce
1 tbsp oil
5-6 garlic cloves; minced
1/4 cup brown sugar (***Sub in sf maple syrup)
1/2 lb roasted cashews
Brush pork strips with soy sauce. Let stand 10 minutes.
Add oil, garlic & pork to crockpot.
Top with brown sugar.
Cover & cook on LOW for 4to 7 hours or HIGH 2 to 3 hours.
Add cashews 30 minutes before serving.
Serves 4 to 6

Soy Sauced Pork Roast with Pepsi Cola in the Crock Pot
5 pound pork roast
1/4 cup soy sauce
1/4 cup Worcestershire sauce
12 ounce can Pepsi cola (***use diet soda)
1-teaspoon salt
2 teaspoons freshly ground black pepper
Rub roast with salt and pepper and place in crock-pot. Combine soy sauce, Worcestershire sauce and Pepsi. Pour over roast. Cook on high for 3 hours.

Crockpot Pork Barbecue

4 lb boneless pork butt or shoulder
1 cup cola (***Diet)
1 bottle barbecue sauce (make your own or get the Kraft one that is sf)

Trim all possible fat from roast. Place in crockpot, pour cola over, cover and cook on low for 10 - 12 hours or until pork can be easily shredded. Remove pork from pot, shred in a bowl, removing all possible fat. You can use two forks or your fingers (let cool slightly). Discard liquid. Return pork to pot (you don't have to wash it). Add barbecue sauce to taste and mix. Continue to cook on low for 5 - 6 hours, adding more barbecue sauce if needed. Serve as sandwiches in buns.This freezes perfectly


This is from the South Beach Diet Taste of Summer Cookbook. It is phase 2 but if you omit the salsa, it would be phase 1.

2 garlic cloves, minced
2 teaspoons extra-virgin olive oil
1/4 tsp freshly ground black pepper
1 1/2 pounds pork tenderloin
2 large peaches, peeled and cut into 1/2 inch pieces
1 small red onion, minced (I chopped in mini grinder)
1/4 cup finely chopped fresh mint
3 tablespoons fresh lime juice
1/4 teaspoon salt

In a small bowl, combine garlic, oil, and pepper to form a rough paste. Place pork in a 9- by 13-inch glass baking dish and coat with garlic paste; let stand at room temperature for 10 minutes.

While pork is standing, in another small bowl combine peaches, onion, mint, lime juice, and salt.

Lightly coat a grill or grill pan with cooking spray and heat to medium-high. Grill pork 12 to 14 minutes per side, or until a thermometer inserted into the thickest part reads 150 degrees to 155 degreesF. Transfer pork to a cutting board and let rest of 5 to 10 minutes.

Slice pork into 1/2 inch thick slices and serve warm with peach-lime salsa.

Note - I cooked this on a George Foreman grill for about 14 minutes total.

Makes 4 servings.

Per serving with salsa: 270 calories, 8 g fat, 2.5 g saturated fat, 37 g protein, 12 g carbohydrate, 2 g fiber, 230 mg sodium

Per serving without salsa: 228 calories, 8 g fat, 2.5 g saturated fat, 36 g protein, 1 g carbohydrate, 0 g fiber, 85 mg sodium


Pork and Poblano Chili (p1)
prep 20 min cook time 2 hours 40 min

1 1/2 pounds poblano peppers (8-10 peppers), seeded and roughly chopped
1 large onion, coarsely chopped
1 large green bell pepper, roughly chopped
1 jalapeno, seeded and chopped
6 cloves garlic, peeled
1 tbsp extra virgin olive oil
4 pounds lean pork, cut into 3/4 inch pieces
2 cups low sodium chicken broth
1 (28 ounce) can unsalted diced tomatoes, with liquid
2 tsp ground cumin
2 (15 ounce) cans cannellini beans, rinsed and drained

pulse poblano peppers in food processor until finely chopped but not pureed; transfer to a large bowl. Pulse onion, bell pepper, jalapeno, and garlic in food processor until finely chopped but not pureed. Strain to remove any excess liquid and combine vegetables with poblano peppers.

Heat oill in a large, heavy bottomed saucepan/dutch oven over medium high heat. Add pepper mixture, reduce heat to medium, and cook, stirring occasionally, until vegetables are well softened, 10-12 minutes. Stir in pork, broth, tomatoes and their liquid, and cumin. Bring to a simmer, partially cover, reduce heat to low, and simmer gently, stirring occasionally, until pork is very tender, about 2 hours. Add beans and cook until heated through, about 10 minutes. Serve hot or warm.

Makes 16 (1 cup) servings

per serving: 220 cal, 6g fat, 1.5g sat fat, 27g protein, 14g carb, 5g fiber, 230mg sodium

Best if made ahead and refrigerated for a day so the flavor builds.


2 rubs for pork:

Greek Wet Rub

1/4 cup fresh oregano leaves
2 tablespoons chopped fresh rosemary
3 tablespoons olive oil
1 tablespoon fresh lemon juice
2 teaspoons salt
2 teaspoons grated lemon rind
4 garlic cloves, minced

Place oregano and remaining ingredients in a mini food processor; process until finely chopped.

Yield: About 1/3 cup (serving size: 1 1/2 teaspoons)

CALORIES 36 (95% from fat); FAT 3.8g (sat 0.5g,mono 2.7g,poly 0.4g); PROTEIN 0.1g; CHOLESTEROL 0.0mg; CALCIUM 8mg; SODIUM 430mg; FIBER 0.2g; IRON 0.1mg; CARBOHYDRATE 0.8g
Asian Dry Rub

4 teaspoons dried basil
4 teaspoons dried mint
2 teaspoons salt
2 teaspoons ground ginger
2 teaspoons paprika
1 1/2 teaspoons ground red pepper
1 teaspoon freshly ground black pepper
1/2 teaspoon garlic powder

Combine all of the ingredients. Store in an airtight container for up to 2 weeks.

Yield: About 1/3 cup (serving size: 1 teaspoon)

CALORIES 4 (23% from fat); FAT 0.1g (sat 0.0g,mono 0.0g,poly 0.0g); PROTEIN 0.2g; CHOLESTEROL 0.0mg; CALCIUM 9mg; SODIUM 296mg; FIBER 0.3g; IRON 0.3mg; CARBOHYDRATE 0.7g


Pork Chops Stuffed with Feta and Spinach (p1)


Cooking spray
4 garlic cloves, minced and divided
1/2 teaspoon salt, divided
1/4 teaspoon freshly ground black pepper, divided
5 sun-dried tomatoes, packed without oil, diced
1 (10-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry
1/4 cup (1 ounce) crumbled reduced-fat feta cheese
3 tablespoons (1 1/2 ounces) block-style fat-free cream cheese
1/2 teaspoon grated lemon rind
4 (4-ounce) boneless center-cut loin pork chops, trimmed
2 tablespoons fresh lemon juice
2 teaspoons Dijon mustard
1/4 teaspoon dried oregano
Preheat broiler.

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add 2 garlic cloves; sauté 1 minute. Add 1/4 teaspoon salt, 1/8 teaspoon pepper, tomatoes, and spinach; sauté until moisture evaporates. Remove from heat; stir in cheeses and rind.

Cut a horizontal slit through thickest portion of each pork chop to form a pocket. Stuff about 1/4 cup spinach mixture into each pocket. Sprinkle remaining 1/4 teaspoon salt and remaining 1/8 teaspoon pepper over pork. Arrange pork on the rack of a broiler pan or roasting pan coated with cooking spray; place rack in pan. Combine remaining 2 garlic cloves, juice, mustard, and oregano in a bowl; stir well. Brush half of mustard mixture over pork. Broil 6 minutes; turn pork. Brush remaining mixture over pork; broil 2 minutes or until done.

4 servings (serving size: 1 pork chop)


Pork Vindaloo with Raita (p2 w/rice or pita)


1 1/2 cups plain low-fat yogurt
3/4 cup chopped seeded peeled cucumber
3/4 cup chopped seeded tomato
1/4 teaspoon salt
1 teaspoon garam masala

1 1/2 cups thinly sliced sweet onion
2 teaspoons grated peeled fresh ginger
1 teaspoon dry mustard
1 teaspoon ground cumin
3/4 teaspoon salt
1/2 teaspoon ground coriander
1/2 teaspoon ground cinnamon
1/2 teaspoon ground turmeric
1/2 teaspoon black pepper
1/2 to 1 teaspoon ground red pepper
1/4 teaspoon ground cloves
2 tablespoons cider vinegar
2 garlic cloves, minced
1 1/2 pounds boneless pork loin, cut into 3/4-inch cubes
Cooking spray
1 cup chopped seeded tomato
4 1/2 cups hot cooked brown rice
To prepare raita, spoon yogurt onto several layers of heavy-duty paper towels; spread to 1/2-inch thickness. Cover with additional paper towels; let stand 5 minutes. Scrape into a bowl using a rubber spatula. Stir in cucumber, 3/4 cup tomato, 1/4 teaspoon salt, and garam masala; cover and refrigerate.

To prepare vindaloo, combine onion and next 13 ingredients (through pork) in a large bowl; marinate in refrigerator 30 minutes.

Heat a large Dutch oven over medium-high heat. Coat pan with cooking spray. Add pork mixture; sauté 7 minutes or until lightly browned. Stir in 1 cup tomato. Cover, reduce heat, and simmer 30 minutes or until pork is tender, stirring occasionally. Serve with raita and rice.

6 servings (serving size: 1/2 cup vindaloo, 1/4 cup raita, and 3/4 cup rice)
Nutritional Information

CALORIES 378(19% from fat); FAT 8g (sat 2.8g,mono 2.9g,poly 0.6g); PROTEIN 30.2g; CHOLESTEROL 70mg; CALCIUM 118mg; SODIUM 479mg; FIBER 2.1g; IRON 2.9mg; CARBOHYDRATE 44.1g

Stuffed Pork Burger(p1)
4 servings

5 tbsp pesto
1/2 tsp salt
1 tsp pepper
1 1/2 pound lean ground pork
2 ounces low fat mozzarella, cute into 4 cubes

Stir together pesto, salt and pepper in a mixing bowl. Add pork and gently combine (do not overmix).
Shape pork mixture into 4 equal sized balls. Press 1 mozzarella cube into the center of each ball,
gently form a 3/4 inch thick patty, enclosing the cheese. Lightly coat a nonstick skillet with
cooking spray. Heat over medium heat and add burgers, cooking in batches, reduce heat to medium,
cooking 5 minutes per side.

380 calories

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network

 Pounds lost: 1.6 
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