Posted in Main Courses, Pork, Rub, Slow Cook

Pulled Pork Chili

Pulled Pork Chili

Serves 6

Preheat oven 300o

Prep Time: 15 minutes

Cook Time: 4 hours

Estimated values per serving:

Calories = 400                      Fat = 5 grams                        Points: 5


1 pound boneless pork loin

1 teaspoon paprika

1 tablespoon + 1 teaspoon chili powder

½ teaspoon black pepper

½ teaspoon salt

1 teaspoon thyme

1 onion– chopped

1 jalapeno pepper – minced

2 cloves garlic – minced

½ cup whiskey

2 (12 ounce) jars chili sauce

1 ½ cups water

1 cup chicken broth

1 teaspoon chipotle seasoning

4 small or 2 large potatoes – peeled and diced

1 (15.5 ounces) can of red kidney beans


  1. Combine paprika, 1 teaspoon chili powder, pepper, salt and thyme and rub on to pork loin.
  2. Set pork in a roasting pan, cover with foil and slow cook for 3 hours.  Remove from heat and cool.  Shred pork with a fork and set aside.
  3. Heat a large pot on medium heat, spray with cooking spray and add onion.  Sauté for 5 minutes until soft and browned.
  4. Add jalapeno pepper and sauté for 3 minutes, add garlic and sauté for 1 minute.  Add whiskey, scraping any pieces from the bottom of the pot and cook until reduced by half.
  5. Add chili sauce, water, chicken broth, 1 tablespoon of chili seasoning, chipotle seasoning, shredded pork and potatoes to the pot.  Simmer on low for about 30 minutes or until potatoes are soft.
  6. Add kidney beans and simmer for 15 minutes.  Serve hot.
Posted in Main Courses, Pork, Roasted, Rub

Home Style Roast Pork and Potatoes

Home Style Roast Pork and Potatoes

Home Style Roast Pork and Potatoes

Serves 6

Preheat oven 425o

Prep Time: 5 minutes

Cook Time: 50 minutes

Estimated values per serving:

Calories = 375                      Fat = 7 grams                        Points: 6


1 tablespoon fresh thyme + 1 teaspoon (or 1 teaspoon and ½ teaspoon)  – separated

1 teaspoon paprika

1 teaspoon onion powder

½ teaspoon salt

½ teaspoon pepper

1 ½ pounds boneless pork loin

6 small or 3 large potatoes – cut up

1 large onion – cut up

1 tablespoon olive oil


  1. Finely chop 1 tablespoon thyme and combine with paprika, onion powder, salt and pepper.  Rub spices on pork and set aside.
  2. Toss together potatoes, onion and remaining 1 teaspoon thyme with 1 tablespoon olive oil.  Spray a large roasting pan with cooking spray and spoon onion and potatoes on the bottom.
  3. Roast potatoes and onions for 25 minutes, stirring after 15 minutes.  Add pork loin on top and roast another 30 – 40 minutes until internal temperature reaches 165o.
  4. Remove from heat, cover pork for 10 minutes then slice and serve with roasted potatoes and onions.
Posted in Bake, Main Courses, Pork, Sauces, Tips/Hints

Roast Pork with Cabbage

Make Ahead Tip:

– 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

Roast Pork with Cabbage

Serves 4

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


  1. Combine cabbage and onion and place in a large roasting pan.
  2. In a medium bowl, stir together tomatoes and juice, ketchup, water, brown sugar and Tabasco sauce.  Pour sauce on top of cabbage and onions.
  3. Rub garlic, salt and pepper on pork and place pork on top of cabbage and onion mixture.
  4. 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.
  5. Remove roasting pan from oven, remove pork from pan and cover for 10 minutes before carving.
  6. Spoon cabbage and onion mixture onto a serving platter and place pork on top.  Top pork with a bit of sauce and serve.
Posted in Bake, Casserole, Main Courses, Pasta dish, Pork

Baked Ham and Potato Casserole

Baked Ham and Potato Casserole

Preheat oven 375o

Serves 6

Estimated Values per Serving:

Calories: 285                        Fat: 6 grams                          Points: 5


1 large onion, chopped

1 large potato, cooked and cubed

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


  1. 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.
  2. 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.
  3. Cook on medium heat, stirring constantly, until thickened and bubbly.  Remove from heat and stir in butter spread and Worcestershire sauce.
  4. Add spinach with the ham and potato mixture and stir.
  5. Spread cheddar cheese on top.
  6. Bake 30 minutes covered and 30 minutes uncovered until cheese is completely melted.
Posted in Pork, Sauces, Saute`

Fun with Figs Part 2

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

Serves 4

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


  1. 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.
  2. 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.
  3. 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.
  4. Arrange pork on a warm serving platter and drizzle with the fig sauce.
Posted in Beef, Grilling, Pork, Poultry, Rub, Slow Cook

A great rub for Barbecuing

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


  1. Combine all ingredients in a bowl and rub on top of 5 pounds of pork, beef or chicken. 
  2. Marinate for at least 2 hours in the refrigerator. 
  3. Cook on grill until done.
Posted in Main Courses, Pork, Sauces, Slow Cook, Tips/Hints

Monday Night Dinner

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.

Here are the recipes…Happy Cooking!!