– Assemble dish the morning of or night before, refrigerate and roast in the oven for 45 minutes. All your prep work and most of your cleanup is done; just cook and serve. Nice and easy, that’s a good deal for a weeknight.
For those who like sweet and spicy:
Roast Pork with Cabbage
Preheat oven 350o
Prep Time: 10 minutes
Bake Time: 45 minutes
Estimated Values per Serving:
Calories: 310 Fat: 9 grams Points: 6
½ head small red cabbage – sliced thin
1 large onion – sliced thin
1 – 28 ounce can whole peeled tomatoes – chopped with juices reserved
½ cup ketchup
¼ cup water
¼ cup brown sugar
2 – 3 teaspoons Tabasco sauce
1 pound boneless pork loin roast
Salt and pepper to season
2 cloves garlic – minced
Combine cabbage and onion and place in a large roasting pan.
In a medium bowl, stir together tomatoes and juice, ketchup, water, brown sugar and Tabasco sauce. Pour sauce on top of cabbage and onions.
Rub garlic, salt and pepper on pork and place pork on top of cabbage and onion mixture.
Cover roasting pan and cook for 30 minutes. Increase heat to 450o, uncover roasting pan and cook for another 15 minutes until meat is browned, basting occasionally.
Remove roasting pan from oven, remove pork from pan and cover for 10 minutes before carving.
Spoon cabbage and onion mixture onto a serving platter and place pork on top. Top pork with a bit of sauce and serve.
1 – 12 ounce package ham steaks – cut into 1 inch pieces
2 cups skim milk
2 tablespoons flour
1 tablespoon fresh thyme – minced
1 tablespoon low calorie butter spread
2 teaspoons Worcestershire sauce
1 package frozen chopped spinach – defrosted
½ cup shredded low fat sharp cheddar cheese
Heat a large skillet on medium high heat and spray with cooking spray. Add ham and onions and cook for 5 – 7 minutes until browned. Add cooked potatoes and saute for another minute. Spoon into a bowl and set aside.
In a small mixing bowl, whisk together flour and milk and pour into the same skillet used to brown the ham. Add thyme to the milk mixture.
Cook on medium heat, stirring constantly, until thickened and bubbly. Remove from heat and stir in butter spread and Worcestershire sauce.
Add spinach with the ham and potato mixture and stir.
Spread cheddar cheese on top.
Bake 30 minutes covered and 30 minutes uncovered until cheese is completely melted.
This recipe is very similar but a richer sauce that goes well with pork but would overpower chicken.
PS: Sorry for the lack of pictures, I can’t seem to get the camera to work this evening.
Pork loin Medallions with Fig Sauce
Prep Time: 15 minutes
Cook Time: 30 minutes
Estimated Values per Serving:
Calories: 340 Fat:7 grams Points: 7
4 6-ounce boneless pork loin steaks
Salt and pepper
1/2 cup Balsamic vinegar
¼ cup fat free half and half
¼ cup honey
½ cup figs – stems removed and thinly sliced (about 3 figs)
2 tablespoons reduced calorie butter spread
Pound pork until ½ in thick and season with salt and pepper. Heat a sauté pan on medium high heat, spray with cooking spray and add chicken breasts. Sauté for 7 – 10 minutes on each side until browned and cooked through. Remove from pan and cover to keep warm.
In a saucepot, bring the balsamic vinegar to a boil over high heat. Boil until the vinegar has reduced by half, 4 to 5 minutes.
Once reduced, whisk in the half and half, honey, and sliced figs and cook for another 1 -2 minutes. Remove from heat and stir in butter spread.
Arrange pork on a warm serving platter and drizzle with the fig sauce.
to marinate and cook with. The meat came out very tasty. This rub recipe is for 5 pounds of meat but if you are cooking with a smaller amount, use some of it and the rest can be stored in an airtight container.
Rub for Meat
2 tablespoons paprika
2 tablespoons chili powder
2 tablespoons brown sugar
2 tablespoons ground coffee
1 teaspoon dry mustard
1 teaspoon smoke salt
1 teaspoon coriander seed
1 teaspoon ground ginger
1 teaspoon oregano
2 teaspoons garlic powder
Combine all ingredients in a bowl and rub on top of 5 pounds of pork, beef or chicken.
Marinate for at least 2 hours in the refrigerator.
First – I would like to thank you for reading the blog and providing positive feedback and helpful information. I am so happy that on my first night there is interest in healthy eating and cooking.
Tonight’s dinner was a “thumbs up”. It’s amazing how after 5 1/2 years, I still don’t get used to Nick’s inherent first impression of “I don’t want that for dinner”. However, our motto is “at least take one bite to try it, if you still don’t like it then we’ll figure something out”. Sure enough, he took one bite with the sauce and liked it so much that we had to cut him off after his second slice. He even poured a little sauce on the side of rice to give it a little more flavor. Just keep insisting that they try something different and the kids will come around.
I cooked pork tenderloin in whiskey sauce, sauteed kale and brown rice. I provided the pork and kale recipes below if you’d like to try any of them. When you cook any of these recipes, please let me know if the directions were detailed enough for you to get through the recipe easily.
Note of cooking veggies without fat: It is helpful to saute vegetables covered for the first few minutes when you are cooking without fat so that the natural juices come out and avoids sticking in the pan. Also, you may want to lower the heat because the higher the heat, the more likely they will stick.