This is such a great summer recipe and the best part is that you can get creative with it. If you don’t like eating pork, simply substitute it with beef instead. If you also don’t like some of the vegetable suggestions in the recipe, you can substitute others, some other suggestions might be escarole, eggplant,endive leaves or cauliflower .
The important thing is to have fun with it.
Prep Time: 15 minutes
Grill Time: 20 – 25 minutes
Estimated Values per Serving:
Calories: 250 Fat: 7 grams
1 teaspoon salt
1 teaspoon onion powder
1 teaspoon dried thyme
½ teaspoon pepper
10 ounce package button mushrooms – cut in half
2 zucchini – cut into 1” pieces
2 red bell peppers – cut into large pieces
2 medium onions – quartered
2 large potatoes – cut or sliced
1 pound boneless pork loin
1 pound boneless/skinless chicken breasts
Heat an outdoor or indoor grill to 400o.
Combine all spices in a small bowl.
Season meats with half of the seasoning and set aside until ready to grill.
Combine the zucchini and mushrooms in a bowl, coat with cooking spray and fold in half of the remaining seasoning.
Combine peppers and onions in another bowl, coat with cooking spray and fold in the remaining seasoning.
If you are using an outdoor grill, coat a vegetable basket with cooking spray and add the zucchini and mushrooms to the basket. Use an additional vegetable basket for the onions and peppers. If you only have 1 vegetable basket, you can grill the vegetables in batches.
If the potatoes are large enough, add them directly on the grill (coating them with cooking spray first), if not, use a vegetable basket to grill them as well.
Grill the vegetables and potatoes for 10 – 15 minutes until browned and softened.
If you have a large grill, add the pork loin while the vegetables and potatoes are grilling. Grill the pork for about 7 minutes on each side or until the internal temperature reaches 165o. Remove from the grill, cover and rest the pork until ready to carve.
10. Grill the chicken breasts for 5 – 7 minutes on each side.
11. Transfer the grilled vegetables to a large serving platter. Carve the pork loin and transfer to the serving platter. Remove the cooked chicken breasts from the grill and transfer to the serving platter.
In a small mixing bowl, combine jerk seasoning, brown sugar and garlic. Rub seasoning mix on pork and let marinate until ready to grill.
Heat an indoor grill on high heat, spray with cooking spray and add pineapple slices. Grill for 3 – 5 minutes on each side. Remove from heat and allow to cool.
Heat a skillet on medium heat and spray with cooking spray. Add shallots and sauté for about 5 minutes until tender. Add jalapeno and sauté for another 3 minutes. Remove from heat and add to a mixing bowl.
Cut cooled pineapple into small bite sized pieces and add to shallot mixture. Add parsley and salt and toss. Let stand at room temperature until pork is cooked.
Spray indoor grill again with cooking spray and heat on high. Add pork and cook for 10 – 12 minutes on each side until cooked through (internal temperature reaches 165o).
Remove pork from grill and let stand 5 minutes. Slice pork into 12 slices and arrange on serving platter. Spoon pineapple chutney around the pork and serve.
I may be overstating the servings on tonight’s side dish, the three of us had a slice and came back for a second serving. So if you like it as much as we did, this may only serve 3. Check it out…
Layered Roast Vegetables
Preheat oven 425o
Pre p Time: 15 minutes
Cook Time: 1 hour total
Estimates Values per serving:
Calories = 100 Fat = 1.5 grams
2 medium zucchini
1 red bell pepper
½ teaspoon onion powder
¼ – ½ teaspoon salt
6 slices reduced calorie bread
¾ cup egg substitute
½ cup grated parmesan cheese
Slice zucchini into long strips about ½ inches thick. Slice pepper into long strips about the same width as the zucchini. Cut onion into slices.
Spray a roasting pan with cooking spray and add vegetables in a single layer then spray top of vegetables with cooking spray. Sprinkle vegetables lightly with salt.
Sprinkle onion powder on zucchini and pepper strips.
Roast vegetables for about 15 minutes until browned. Remove from oven and reduce oven heat to 375o.
Spray a bread pan with cooking spray. Add a layer of vegetables on the bottom, sprinkle a little cheese on top, add 2 slices of bread then pour about ¼ cup of egg substitute on top. Continue to layer the vegetables, cheese, bread and egg substitute 2 more times, ending with vegetables (they will be added 3 additional times).
Cover dish with foil and add a heavy weight on top (I use a brick covered in foil). Bake in the oven for 45 minutes or until set.
Remove from oven, cool for about 15 minutes then loosen the sides and invert onto a serving platter.
My husband loves sautéed sausage and peppers served with Italian bread. The problem is sausage is high in fat. So I thought would be fun tonight to serve something that is very low fat but offers the same flavor. I came up with sautéed chicken tenders, peppers and onions with the flavorings of Italian sausage. It was a big hit; the official comment was “you nailed it”. So, if you are looking for a low fat alternative to the sausage & pepper dish, try this out.
1 green bell pepper– cut into ½ by 2 – inch slices
1 large sweet white onion– cut into ½ by 2 – inch slices
Italian bread for serving
Grind together fennel seed, coriander seed and parsley in a mortar and pestle. Add onion powder to the mixture then season chicken tenders with the spices.
Heat a large skillet on medium high heat and spray with cooking spray. Add chicken tenders and sauté for 5 – 7 minutes or until browned and cooked through.
Remove chicken tenders from skillet and add about 2 tablespoons of the chicken broth, scraping any pieces off of the bottom of the pan. Add onions, reduce heat to medium low, cover, then cook for about 5 minutes.
Add green and red peppers to skillet with the onions and sauté another 5 minutes until softened and browned.
Add chicken tenders and chicken broth if the vegetables are sticking to the pan, season with salt and pepper , and simmer on low heat, for about another 2 minutes until chicken is heated.