Health, Fitness, Diet & Nutrition,

Recipes

#6: Pork Meals

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PORK MEALS

Pork, the other white meat, is a great addition to your diet menu choices providing you take care to avoid excess fat. This is not that difficult as the supermarkets are presenting the cuts in such a way as to make lean selections easy.

Also, pork like chicken can be cooked just a little rare to preserve its natural juicy consistency.

 

Slow Cooked Pork, Cabbage and Onions Serves:4-6 easily,7

Effort: Easy

Ingredients:

3 pounds lean pork shoulder -- cut into bite-sized pieces

1 large head of cabbage -- cut into chunks 1 large onion -- cut into 1" pieces

1 teaspoon salt 1/2 teaspoon black pepper

3 each whole cloves 1/8 teaspoon nutmeg

6 ounces diet rite or other diet cola 1 teaspoon caraway seeds

6 ounces beef broth

How to Prepare:

Preheat oven to 300f.

In an oven proof pan with a tight fitting lid, sauté onion in bacon

grease until slightly translucent. Add pork cubes and sauté for 5-6

minutes or until they change colors. Then add the cabbage and

remaining ingredients. Bring to a simmer, cover tightly with lid.

Place in oven and let cook for 3-4 hours.

You can strain the juices out and reduce them and serve with the

dish or just use a slotted spoon and serve as-is.

Serve in a bowl with a dollup of sour cream on top.

 

 

Chorizo 2 Per serving: 638 Calories (kcal); 44g Total

Fat; (62% calories from fat); 52g Protein; 8g Carbohydrate; 4g

fiber; 165mg Cholesterol; 1356mg Sodium

Effort: Easy

Ingredients:

1 pound lean pork shoulder -- or tenderloin 1 tablespoon hot chili powder -- or mild

1/2 teaspoon salt 1/2 teaspoon black pepper

1 teaspoon ground cumin 1 teaspoon ground oregano

2 tablespoons olive oil 2 tablespoons water

1 teaspoon red pepper flakes 1/2 teaspoon garlic powder

How to Prepare:

Roughly chop pork then process in pulses in a food processor until

very fine. Add remaining ingredients and pulse to blend thoroughly.

You want almost a pate/paste consistency.

Refrigerate covered overnight to allow flavors to blend.

Form into patties or crumbles and fry until cooked through. Cook

thoroughly.

 

 

Sausage Balls CarbsPerServing:5g carbs total Effort: Easy

Ingredients:

1 pound sausage1 cup cheese -- or more if needed

How to Prepare:

I form this into balls and bake at 400 until done. They are wonderful as snacks.

 

 

Kale and Sausage   Effort: Easy

Ingredients:

1 tube of pork sausage 1 bunch kale1/2 stick butter

How to Prepare:

Make patties out of the bulk pork sausage and start frying. Wash the kale in

vinegar water; shake off excess moisture. Cut the kale every 1/2 inch

crossways with a scissors into about one inch of boiling water in a large

kettle. (It cooks down quite a bit; I also add butter when I cook it.) Fry the pork slowly

because the kale takes about 45 minutes of simmering to get tender.

Either mix with pork or serve them side-by-side. A delicious way to eat your

greens. (If you cut the kale thin enough it's almost the texture of fettuccini.) Enjoy.

 

 

Italian Sausage and Greens Serves:4 CarbsPerServing:16.25g

Effort: Easy

Ingredients:

1 tablespoon extra virgin olive oil 1 pound Italian sausage -- sweet or hot

1 pound kale (or mustard greens or collards or turnip greens or escarole)

3/4 pound mushroom minced garlic (to your taste -- we like it with a lot of garlic)

dried red pepper flakes (also to taste) salt and pepper

2 cups chicken stock -- or water

How to Prepare:

Cut sausage into bite size or smaller pieces, brown in olive oil. Trim and slice

mushrooms. When sausage is done, remove from pan and set aside. Put

mushrooms in pan. While mushrooms are cooking trim leaves from their stems

and chop into ü inch long pieces. Roll leaves up and slice into thin strips. Brown

chopped up stems, then add garlic, dried red pepper and green leaves. Cover

and cook a few minutes Add sausage and liquid and cook until greens are done.

Serves 4

NOTES : Counts for protein powder not included in totals.

 

 

Spinach Stuffed Pork Chops CarbsPerServing:12g carbs total

Effort: Easy

Ingredients:

1/4 cup chopped onion 1 box frozen spinach --

thawed and squeezed 2 cloves garlic -- minced

2 tablespoons butter2 tablespoons water 6 pork chops -- for stuffing

1/4 cup olive oil 1/2 cup water

How to Prepare:

Sauté onion and garlic in butter until soft. Add spinach and 2 tbsp

water. Mix well and heat through. Stuff this mixture into the pocket of the

pork chop. Close pock with toothpicks. Heat olive oil in skillet, add

chops and brown on both sides. Transfer to baking dish, adding 1/2

cup water. Bake for 1.5 hours or until chops are tender.

NOTES : Counts allow for 1 cup spinach, or 6 carbs - adjust accordingly.

 

 

Savory Rosemary Pork  

Effort: Easy

Ingredients:

4 pork cutlets -- thinly sliced 1 clove garlic -- to taste

2 teaspoons rosemary -- to taste salt -- to taste

black pepper -- to taste2 tablespoons heavy cream 1 tablespoon sour cream

2 large mushrooms olive oil

How to Prepare:

1) Sautee pork and

mushrooms and

seasonings in olive oil over

medium heat

until lightly browned.

2) Turn heat to low, add

cream and sour cream stir

continuously until warm.

Do not let this boil.

 

 

Paprika Pork Chops Effort: Easy

Ingredients:

4 pork chops 3 tablespoons paprika -- (3 to 4)

salt and pepper 1 tablespoon Mrs. Dash

1/2 cup sour cream1/2 cup heavy cream 1/3 cup water

3 egg yolks 3 slices bacon -- diced 1/4 cup butter

How to Prepare:

Sauté the bacon in skillet until golden brown, remove. Sauté pork chops on both

sides in bacon fat. When chops are browned on both sides, remove.

To the pan add salt and pepper, paprika, Mrs. Dash, and water.

Scrape the pan drippings to release into mixture. Allow to reduce by 1/3

over low heat, just below a boil. Beat egg yolks, add a bit of

the mixture into the egg yolks and whisk........do not allow yolks

to scramble......then add to mixture. Remove from heat...whisk

in butter and sour cream. Add chops to reheat.

Serve with low carb aktins noodles ( egg whites beaten, salt, and egg yolks

folded in.........spread on a greased cookie sheet and baked for 10 min 350

degrees, then sliced into strips when cool.

NOTES : Counts for Mrs. dash not included - adjust accordingly.

 

 

SMOTHERED PORK LOIN CHOPS Serves:4,9,10 CarbsPerServing:5.5g

Effort: Easy

Ingredients:

1 thick cut pork loin chops -- (4 1/2") 1 tablespoon flour

1 tablespoon butter meat tenderizer

fresh cracked pepper 1 cup chicken stock1 shallot -- minced

1 tablespoon parsley 1/2 cup whipping cream

8 ounces fresh mushrooms -- sliced 4 tablespoons olive oil

How to Prepare:

Season pork with tenderizer and pepper. In a fry pan heat 1 T olive oil

and sauté the shallot till tender. Add butter to pan and combine flour to

make a roux, cook for 3 minutes to remove flour taste. Add in chicken stock

and cook till thickened slightly. In a separate pan add 3 T olive oil and

fry the pork till cooked through. Add mushrooms to the sauce and cook till

tender, add the cream and reduce the sauce till thick and bubbly. Toss

in the parsley and serve over the pork loins. Serves 4

Hint: After cooking the pork, drain off as much oil as possible and add

the pan drippings to the finished sauce.

 

 

Juicy Pork Tenderloin CarbsPerServing:12g carbs total Effort: Easy

Ingredients:

2 pounds pork tenderloin 1/4 cup vermouth

2 cloves garlic -- minced 3 tablespoons artificial

sweetener 1 teaspoon Worcestershire

sauce1/2 teaspoon salt 1/2 teaspoon red pepper

3 tablespoons sugar free ketchup

2 teaspoons rosemary --fresh, finely chopped

How to Prepare:

cut tenderloin into 2 strips, lengthwise. Mix marinade

and rub into meat. Refrigerate for 2-4 hours.

Place on roasting rack in pan. Roast for 35-45 mins

or until juices run clear. Let stand 10

minutes, cut into slices and pour pan juices over meat.

4-6 servings

NOTES : Carbs for sugar free ketchup not included in above total - adjust accordingly

 

 

Pork Casserole Serves:4,10 CarbsPerServing:8.75g

Effort: Easy

Ingredients:

12 ounces fresh mushrooms 1/4 cup chopped onion

3 tablespoons butter 1 pound pork browned and drained

1 package frozen spinach -- thawed1 pinch seasoning

3/4 cup heavy cream 2 eggs 1 cup Swiss cheese

How to Prepare:

Preheat oven to 375 and grease casserole dish with butter. In a bowl,

combine cream, egg, and the egg yolks. Pour cream/egg mixture over

everything else, browned and simmering. Bake 30 minutes.

Servings: 4

 

 

Crock Pot Pork Chili Verde CarbsPerServing:46g carbs total Effort: Easy

Ingredients:

2 pounds pork -- 2 to 3 (boneless country-style

pork ribs or pork stew meat) 1 medium onion -- diced

16 ounces green salsa (salsa verde)2 teaspoons chili powder -- or more if needed

1 teaspoon cumin -- (1 to 2) 2 cloves garlic -- minced, or more if needed

How to Prepare:

If possible, rub the pork with the chili powder and cumin

and let marinate overnight. This isn't critical, but it does

make sure the meat gets well seasoned before cooking.

Place pork in crock pot; add seasonings if above step

was not performed. Then toss in garlic and onion, top

with the green salsa. Turn crock pot on Low and let

cook for 8 hours. Enjoy with shredded cheese, sour cream, etc.

 

 

Snow Capped Broccoli 'N' Ham Serves:4 CarbsPerServing:dpends what you add to this

Prep Time: fast Effort: Average

Ingredients:

1 10 ounce package frozen or fresh broccoli ( can put cauliflower to

or )

10 ounces fully cooked ham, chopped ( about 2 cups)

1/4 cup chopped onion 3/4 cup salad dressing or mayonnaise

3 egg whites

1 teaspoon dry mustard

2 tablespoons of parmesan or mozzarella cheese

I add mushrooms

How to Prepare:

run hot water over broccoli just until thawed. drain and put in

square casserole dish or divide in 4 10 ounce custard cups.

combine chopped ham, onion and 1/4 cup of the salad dressing or

mayonnaise. Spoon ham mixture over broccoli in custard cups or

casserole dish.

For egg topping, in a small mixer bowl beat egg whites till stiff

and peaks form . stir together the remaining salad dressing and dry

mustard. fold salad dressing mixture into beaten egg whites. Spoon

egg mixture over ham mixture in custard cups or casserole dish.

sprinkle the cheese on top. Bake in a 350 oven for 18 min or till

topping is golden.

 

 

Pork Steaks and Cabbage Serves:10 CarbsPerServing:no counts provided

Effort: Easy

Ingredients:

Pork steaks Garlic salt

Cabbage -- cut in small pieces, about 1 cup raw for every 6 ounces of pork.

Bacon -- 3 or 4 pieces

How to Prepare:

Wash pork steak and sprinkle with garlic salt.

Sauté the cabbage with the bacon, then layer the

cabbage/bacon mixture with the pork in a crock

pot. There is no need to add water, and the juice will be

awesome. until very tender.

 

 

Pork Tenderloin Slices Serves:5 CarbsPerServing:4g carbs total

Effort: Easy

Ingredients:

1 Pork Tenderloin -- French cut into 1/4 inch slices

1 egg 1/4 cup Atkins bake mix4 tablespoons vegetable oil -- (4 to 5)

Sauces to taste

How to Prepare:

Pound Pork tenderloin slices with a meat hammer

until thin. Heat the oil in a heavy

skillet over Medium high heat. Dredge

each slice in egg and then coat with Bake Mix.

Places slices in hot oil until golden brown. Remove to paper plate to drain.

Serve with sauces such as the Adkins Cherry Raspberry Sauce

or Ranch dressing to dip in.

 

 

Pigs in a Blanket Serves:5 CarbsPerServing:12g carbs total

Effort: Easy

Ingredients:

1/3 cup Atkins bake mix 1 tablespoon sweet dairy whey

1/8 cup artificial sweetener -- splenda 2 eggs1/4 cup half and half

1 dash nutmeg 1 pinch salt 6 sausage links

How to Prepare:

mix all ingredients. make 6 silver dollar size pancakes,

butter and sprinkle with splenda. Then wrap

around a cooked sausage link.

 

 

Leftover Pork Stir-fry (easy) CarbsPerServing:11g carbs total Effort: Easy

Ingredients:

12 ounces cooked pork -- shredded or chopped

2 tablespoons soy sauce 4 cups bok choy -- chopped

1/4 cup oil -- for cooking1/2 cup water 1/2 teaspoon ground black

pepper 1/2 teaspoon garlic powder

How to Prepare:

Stir fry pork in hot oil for 2 minutes, then add

remaining ingredients. Cover and reduce heat - let

steam 5-7 minutes, stirring every 2 minutes to

prevent burning and sticking.

 

 

Simple Pork Chops CarbsPerServing:10g carbs total Effort: Easy

Ingredients:

4 boneless pork chops about 1 1/2 in. thick

1 cups sauerkraut -- I used the kind in the bag (1 to 1

1/2)1/2 cup Atkins Pancake Syrup

How to Prepare:

Place the pork chops in a baking dish. Surround them

with the sauerkraut. Make sure there is enough

fluid so that they have a chance to absorb the

moisture. If there is not enough, they will be dry.

Take the pancake syrup and pour it over the

dish. Try to even it out. If you need more, you

can use it because it is zero carbs. Bake at 350-375

degrees for an hour. Check to make sure pork is

done. It has sort of a sweet and sour taste,

and the chops were moist and tender.

NOTES : Counts for syrup not included in totals.

 

 

Creamy Mushroom Pork Chop CarbsPerServing:11g carbs total Effort: Easy

Ingredients:

1 tablespoon Butter 4 pork chops -- (4 to 6), bone in

Garlic Salt Black Pepper1 Jar Ragu Parmesan

Alfredo Sauce -- (16 oz.) 8 ounces button mushrooms -- whole

1 Pinch Dried Thyme

How to Prepare:

Melt butter in large skillet. Season chops on both

sides with garlic salt and pepper, and brown in butter.

Transfer chops to slow cooker. Remove skillet from

heat and stir alfredo sauce into drippings. Slice

mushrooms and scatter over chops in slow cooker.

Pour alfredo sauce over all Sprinkle with dried thyme.

Simmer on medium low heat about two hours or

until chops are fork tender NOTES : Counts for Alfredo

sauce and garlic salt not included in totals.

 

 

Stuffed Mushrooms III CarbsPerServing:21g carbs total Effort: Easy

Ingredients:

20 large fresh mushrooms 1/2 pound sausage2 green onion -- with 1/2 stem

1 block Philadelphia cream cheese

How to Prepare:

stem mushrooms, fry cut up stems with sausage, add

chopped onion to sausage mixture, cook till done. Add

cream cheese and stir till mixed will. Fill

mushrooms with mixture and bake in 350 degree

oven 15-20 min or golden brown

NOTES : Counts for cream cheese not included unknown size - adjust accordingly

 

 

bacon wrapped pork chops Serves:4,10 CarbsPerServing:1.5

Prep Time:15 minutes Effort: Easy

Ingredients:

4 pork chops, sliced onion, sliced green pepper, bacon salt & pepper,

crushed red pepper (optional)

How to Prepare:

season pork with salt, pepper, and red pepper. Place on each chop, 1

slice of onion and green pepper wrap bacon around chop (toothpick

will hold bacon to meat) bake in oven for 25-30 min at 375 degrees

 

 

Creamy Maple Pork Chops Serves:3-4,2

CarbsPerServing:Varies depending on s/f syrup and sweetener

(approx. 20 carbs total)

Prep Time:10 minutes Effort: Easy

Ingredients:

10-12 Thin Sliced Pork Chops2-Tbsp Butter8 oz cream cheese

(softened)4 oz heavy cream1/2 to 1-cup Splenda (to taste)1/4 cup

Sugar Free (Atkins) Pancake Syrup (or Dvinci Maple flavored syrup)

How to Prepare:

In an electric skillet (or frying pan) lightly brown the pork chops

to seal in juices (about 10 seconds each side). Then in a bowl mix

together the cream cheese, heavy cream, S/F Syrup and splenda. Add

this mixture to the skillet with pork chop and turn heat to medium

and simmer until pork chops are cooked and sauce is warmed. THAT'S

IT!!!

 

 

Great Spareribs CarbsPerServing:no counts provided Effort: Easy

Ingredients:

no itemized ingredients

providedno itemized ingredients

provided

How to Prepare:

Pepper slab of ribs, put in shallow pan, cover with

white distilled vinegar, cover with foil & bake on 350 until

done, have grill hot and put on grill & cook until brown

as you like. Baste with Mixture of vinegar, salt &

little lemon juice. Serve with a nice salad.

 

 

Pork and Green Bean Stir-Fry Serves:4,6 CarbsPerServing:6g

Effort: Easy

Ingredients:

1 pound pork tenderloin -- or boneless pork loin

2 tablespoons vegetable oil 4 cloves garlic -- minced

10 ounces green beans -- frozen, or 3/4 pound fresh

2 teaspoons artificial sweetener2 teaspoons soy sauce

1/2 teaspoon red pepper flakes 1 teaspoon fresh ginger -- shredded

1 teaspoon sesame oil 1 teaspoon rice wine vinegar

How to Prepare:

Cut meat into 1/2 inch

slices. Heat oil in large

skillet. Add garlic, stir-fry until

lightly

browned. Add pork and

cook until lightly browned.

Add green beans. Stir-fry

until beans and pork are

done, about 8 mins.

Push meat and beans to

side of pan, add splenda,

soy sauce, red pepper, and

ginger. stir until blended.

Add oil and vinegar. toss

with meat and beans.

4 servings

 

 

Pizza Casserole CarbsPerServing:no counts provided Effort: Easy

Ingredients:

2 packages sliced mushrooms 2 bell peppers -- chopped

1 small onion -- chopped - or chives chopped olives

1 small can tomato sauce pepperoni Italian sausage -- browned

grilled chicken or turkey meat - in bite size pieces

whatever cheese you like - shredded bacon pieces

maybe a few pieces of pineapple

How to Prepare:

Spray the bottom of a baking pan with Pam.

Arrange the mushroom slices

to cover the bottom. Pour the tomato sauce over the

mushrooms - won't be much so be sparing. Put on

the rest of the ingredients in whatever order you

like and top with cheese. Bake at 400 for about 20

minutes. Let sit for a few minutes. Cut and serve with nice salad.

The carbs vary depending on how much of what you

use. Should be fairly easy to figure out. It makes

about 6-8 good portions, along with a salad,

and maybe low-carb tiramisu for dessert!!!

 

 

Slow Cooker Country Spare Ribs Serves:4

CarbsPerServing:10g per serving (2 ribs) Prep Time:15-20 min

Effort: Easy

Ingredients:

4 lbs Country Style Spare Ribs 2 Tbs Butter

1 Can Diet Coke or Diet Rite Lots of Lawry's Seasoned Salt

1 Can Diced Tomatoes (undrained) 1 Tbsp Molasses

1 Tbsp Minced Garlic

1 Tbsp Dried Minced Onion (or fresh onion - about 1/3 chopped)

1 Tbsp Hot Hungarian Paprika (if desired)

How to Prepare:

Mix all ingredients from second column in your crock pot. Next, heat

up the butter in large skillet until very hot but not so the butter

burns. Sear each piece of ribs (I do 4 at a time) on each side. I

like to sear, but it is not necessary. Sprinkle Lawry's salt

generously on both sides of each rib. Layer ribs in slow cooker and

pour diet coke over the top. Turn cooker on low (1 or 2) and cook

all day (about 7 hours). 1/2 hour before serving, season again if

necessary and turn to high so liquid boils. Serve and enjoy!! Tip -

if you cook these even longer and/or on higher heat remove the bones

and you'll have a wonderful stew (add a bit of sour cream to the

broth).

 

 

Sausage Puffs CarbsPerServing:19g carbs total Effort: Easy

Ingredients:

1 pound pork sausage -- hot, in roll 2 cups sharp cheddar

cheese -- shredded1 cup Atkins bake mix

How to Prepare:

Preheat oven to 350 degrees Cover large cookie

sheet with heavy duty tin foil Mix all together and roll into

1" balls. Bake for 30-35 minutes

Makes approximately 60 balls Remove from sheet

and throw away foil. Voila the cookie sheet should be clean!

 

 

Sausage Cabbage Au Gratin CarbsPerServing:no counts provided

Effort: Easy

Ingredients:

no itemized ingredients no itemized ingredients

How to Prepare:

In a large skillet, sauté' five or six slices of diced bacon.

Add a package of little smokies and cook through. Add one

head of cabbage and sauté' till wilted. Mix together 1/2

cup whipping cream, 1/2 cup Parmesan cheese,

and 2 teaspoons of flour. Pour over the cabbage

mixture and cover. Leave for 15 minutes till set.

 

 

Mushroom topped Pork chops Serves:10

CarbsPerServing:11g carbs total Effort: Easy

Ingredients:

4 pork chops -- boneless, 3/4 in thick (4 to 6)

1 tablespoon butter 1 cup mushroom -- finely chopped

1 tablespoon butter 1/2 cup parsley -- finely

chopped1/3 cup red onion -- finely chopped

1 egg 1 teaspoon salt 2 tablespoons grated cheddar cheese -- (2 to 3)

How to Prepare:

heat butter in pan. Brown chops on both sides. Place

in casserole dish. Sauté mushrooms in

butter until no longer moist. Cool. Mix mushrooms,

parsley, onion, egg, and salt and pepper. Place on top of

pork chops. Bake at 350F for about 40 mins.

Sprinkle with cheese after 30 mins. Check for doneness.

 

 

Zucchini Lasagna Serves:10,10 CarbsPerServing:29g carbs total

Effort: Easy

Ingredients:

1/2 pound Italian sausage -- ground cooked till crumbly

3 zucchini -- medium, peeled, sliced and boiled for 3 minutes

1/2 cup Ricotta cheese2 cups Mozzarella cheese

1 cup low carb Spaghetti sauce -- (I use Classico

Sun Dried Tomato 8 carbs) 1/4 cup Parmesan cheese

How to Prepare:

Spread a very thin layer of sauce on the bottom of a

corning ware type dish. Then begin layering

your lasagna with the ingredients from

above. Sprinkle Parmesan cheese on top. Cover and

bake for 30 minutes at 350. Then uncover for 15

minutes at 350. Let stand for 10 minutes.

Then enjoy!! NOTES : Counts for spaghetti sauce not included

 

 

Sausage Stuffing CarbsPerServing:36g carbs total Effort: Easy

Ingredients:

1 pound sausage -- seasoned 2 large onions -- finely chopped

3 stalks celery -- finely chopped (3 to 4) 2 tablespoons butter -- (2 to

4)1 head cabbage – finely chopped

15 ounces chicken broth -- canned

3 eggs -- beaten Seasonings

How to Prepare:

This has all the taste of real stuffing, without the bread.

You won't miss the bread and can "stuff" yourself a much as you like.

Sauté your onion and celery in the butter. Add sausage,

brown, crumbling the sausage finely. Let the oils

and butter brown on the bottom of the pan to get that

great carbonation flavor. Add s seasonings you like

such as thyme, oregano, pepper, salt, to taste. My

sausage was preseasoned, so I just

added pepper. Add cabbage and continue

cooking. Add chicken broth to moisten as dish starts to

get dry. I ended up using a whole can. Cook until

cabbage is cooked and tender. Put in a 3-4 qt

baking dish and add the eggs. Bake in 350 degree oven for 20-30 minutes.

 

 

Pepper and onion pork chops Serves:10 CarbsPerServing:37g carbs

Effort: Easy

Ingredients:

4 pork chops, center cut -- about 1 1/2 lbs. 1/4 teaspoon salt -- pepper

1/2 teaspoon paprika 1/2 teaspoon dried thyme2 green pepper -- or red

2 medium onions 2 tablespoons butter 1/3 cup beef broth

How to Prepare:

Combine spices and sprinkle over both sides of

chops. Slice pepper and onions.

Heat half butter in skillet, sauté onions and peppers

until soft, not brown. Remove from pan.

Heat remaining butter and brown chops on both sides.

Lower heat. Add broth, onions, and

peppers. Cook over low about 20 mins or until chops are done. 4 servings

 

 

Red Cooked Pork Serves:4 CarbsPerServing:depends on vegetables

Prep Time:1/2 hour Effort: Easy

Ingredients:

2 lbs very fatty cut of pork or 4-6 chicken legs w/thigh

6 scallions 9 slices ginger

1 head garlic 9 T. soy sauce3 T. rice wine

a few slices small red chili 1/2-1 cup water

3 pacs splenda vegetables of choice (carrot, Chinese radish, bamboo)

How to Prepare:

Place all of the ingredients except Splenda and vegetables in a

large crock pot. If the cut of pork is large, cut it into a few

chunks. Cook on high for about 3 hours. Then add Splenda and chopped

vegetables. Cook another hour. Eat with sautéed greens.

P.S. Pork and Chicken can be cooked together. This can also be

cooked on the stove, just reduce cooking time to 1 1/2 hours or so

and make sure the liquid doesn't boil off.

 

 

Citrus Skillet Pork Chops Serves:4 CarbsPerServing:1g

Prep Time:5 min. / cook time 30 min.? Effort: Easy

Ingredients:

1 Clove garlic, chopped 1 tsp. paprika 1/4 tsp. ground coriander

1/8 tsp. freshly ground black pepper4 center-cut loin pork chops (4

ozs each) 3/4" thick 3/4 cup reduced sodium chicken broth

1 tsp. fresh lemon juice

How to Prepare:

combine first 5 ingredients. sprinkle both sides of chops.

in a large nonstick skillet combine broth and lemon juice.

Mix well. Add Pork and simmer, covered, over low heat about 30 min.

pour broth mixture from skillet into a glass measuring cup; cool

slightly set aside.

Place chops in same skillet. Heat over med. heat turning once until

browned and heated through about 2 to 3 min. remove chops cover with

foil to keep warm.

Using a spoon, skim fat from sauce. Return broth to skillet. bring

to boil, stirring, over med. heat until reduced slightly, about 2

min. Spoon lemon sauce over pork chops. Serve immediately

 

 

Nitrate Free Pork Sausage CarbsPerServing:5g carbs total Effort: Easy

Ingredients:

2 pounds ground pork 2 teaspoons dry mustard

1/4 cup parsley -- finely minced

1/2 teaspoon salt -- or more to taste

1/2 teaspoon ground black pepper1/4 teaspoon ground nutmeg

1/4 teaspoon ground sage 2 tablespoons cream 2 each eggs

How to Prepare:

Mix all ingredients well and refrigerate overnight to

blend flavors. Divide into 12 balls and pat into patties.

Fry 4 minutes on each side or until cooked through.

 

 

Southern Sausage Skillet Serves:7 CarbsPerServing:no counts provided

Effort: Easy

Ingredients:

no itemized ingredients no itemized ingredients

How to Prepare:

Easy and fast...quantities determined by how many

people you are cooking for! polish sausage

or kielbasa onions green beans...fresh, canned

(drain first) or frozen (thaw first)...NOTE: French style do

not work well here Score the sausage so when you

brown it in a skillet, the juices will

flow I do this even with the pre-cooked sausage). Add

the onions and green beans, and sauté until

they have taken in the flavor of the sausage without

getting limp and overcooked. The juices

from the sausage will prevent the green beans

from sticking to the pan. This was a meal

created in a moment of desperation and it turned

out to be a new favorite!

 

 

Pork Chops with Blue Cheese Gravy Serves:4 Effort: Easy

Ingredients:

2 tablespoons butter 4 thick cut pork chops

1/2 teaspoon ground black pepper, or to taste1/2 teaspoon garlic

powder, or to taste 1 cup heavy cream 2 ounces blue cheese, crumbled

How to Prepare:

Melt butter in a large skillet, over medium heat. Season the pork

chops with black pepper and garlic powder. Fry the chops in butter

until no longer pink and the juices run clear, about 20 to 25

minutes. Turn occasionally to brown evenly.

Remove chops to a plate and keep warm. Stir the whipping cream into

the skillet, loosening any bits of meat stuck to the bottom. Stir in

blue cheese. Cook, stirring constantly until sauce thickens, about 5

minutes. Pour sauce over warm pork chops.

 

 

Ham roll-up variation CarbsPerServing:no counts provided Effort: Easy

Ingredients:

no itemized ingredients no itemized ingredients

How to Prepare:

Spread softened cream cheese thinly on a slice of

imported ham. Lay a green onion

along one of the long sides Roll up

the ham, and slice into 1" pieces. Makes a fabulous

appetizer and can be a very elegant

presentation on a serving tray...

your party guests will never know it's one of your "diet" foods!

 

 

Ham Steak with Onion Gravy Serves:10 CarbsPerServing:30g carbs total

Effort: Easy

Ingredients:

1 ham steak -- 1.5 inches thick 2 cups sliced onions - thinly sliced

1 cup sour cream1/8 cup heavy cream 1/8 cup warm water

How to Prepare:

Pan cook ham steak on both sides. Remove from

pan. Add onions to pan and cook until browned. Mix

heavy cream with water. Add sour cream and

heavy cream/water to pan heat through. Pour over ham steak.

 

 

Spicy Mushroom Pork Chops Serves:6 CarbsPerServing:1.9 per serving

Effort: Easy

Ingredients:

6 boneless pork chops 1/3 cup chopped onions

4.5 oz can mushrooms w/liquid

2 tbsp LC BBQ sauce of choice1 tbsp Louisiana Cajun Seasoning

2 tbs Mesquite Liquid Smoke salt and pepper to taste

How to Prepare:

Trim excess fat off of pork chops. In large non-stick pan put pork

chops on medium heat. Pour liquid smoke over them. Sprinkle with

cajun seasoning and salt and pepper. Cook until done about 1/2 way

through. Turn pork chops over, cook about 5 more minutes. Add rest

of ingredients to pan. Cook covered over medium high heat, stirring

sauce around pork chops occasionally, making sure mushrooms and

onion are in sauce. Cook for 15 more minutes, turning chops again

1/2 way through. Serve chops with sauce on top.

NOTE: Carb count does not include BBQ Sauce.

 

 

Shaking Bake Mix for Pork Chops Serves:10,5,7 CarbsPerServing:2g carbs total

Effort: Easy

Ingredients:

3/4 cup finely crushed pork rinds 1 teaspoon salt

1/4 teaspoon paprika1/4 teaspoon garlic powder

1/4 teaspoon onion powder 1 splenda packets

How to Prepare:

Preheat oven to 400'. Place all ingredients in a large

plastic bag. Lightly moisten pork chops with water and

place in bag and shake. Arrange pork chops on a

baking sheet and bake 45 minutes with a bone, and

20 minutes without a bone, or until you can tell yourself

the pork is cooked. NOTES : Counts for natural

peanut butter not included in totals.

 

 

Queso Fundido CarbsPerServing:no counts provided Effort: Easy

Ingredients:

Chorizo (Mexican Sausage) Queso Chihuahua (Chihuahua Cheese)

How to Prepare:

Remove casing from sausage. Cook and drain

fat. Place thin layer of cooked

sausage on microwave safe dish. Top with sliced

Chihuahua cheese Microwave for on high 1

minute or until cheese melts.

 

 

Pork Taco

CarbsPerServing:3g carbs total Effort: Easy

Ingredients:

1 pork chop (sliced into thin strips)

1 teaspoon olive oil 1 tablespoon sour cream

1/2 slice American Cheese1 tablespoon salsa -- pace

1 lowcarb tortilla 1 tablespoon onion

How to Prepare:

Add Olive oil to a small frying pan . Add pork to the

pan and stir fry until done. Warm tortilla in the

oven until just warm. Put tortilla on a plate and

add pork, sour cream, cheese, salsa and onion on

tortilla and fold over. This taco is very tasty and

quick to make. NOTES : Counts for low-carb tortilla not included - adjust accordingly

 

 

PORK CHOPS CarbsPerServing:1g carbs total Effort: Easy

Ingredients:

4 boneless pork chops -- (4 to 8) 2 eggs -- beaten

pork rinds - crushed to bread crumb consistency dash seasoned salt -- or two

cooking oil

How to Prepare:

Pound the pork chops to flatten, dip in egg, then coat

with the crushed pork rinds and fry in

oil. Can sprinkle with seasoned salt while

cooking. Next time I make these I am

going to make mock mashed potatoes and gravy to go with. Yummy

 

 

Jalapeno Stuffed Sausage CarbsPerServing:no counts provided

Effort: Easy

Ingredients:

1 can pickled jalapenos 1 pound pork sausage1 package cream cheese

How to Prepare:

I take the seed out of my jalapenos, but they can be

left in. Slice jalapenos in half and add cream cheese.

Wrap the jalapeno with the sausage, kind of like your

coating it (actually you are...lo). Bake in a 300

degree oven for about 20-30 minutes or until

sausage is cooked. It's delicious.

 

 

Horseradish Encrusted Pork Loin Chops CarbsPerServing:19g carbs total

Effort: Easy

Ingredients:

6 pork loin chops (1" thick) 1/4 cup olive oil

1 tablespoon pepper 1 tablespoon rosemary1 tablespoon thyme

1 cup finely crushed pork rinds

6 tablespoons prepared horseradish 3/4 stick butter -- (3/4 to 1)

How to Prepare:

Marinate pork chops in olive oil, rosemary, thyme & 1/2

tbls pepper overnight. Remove and

cook chops for 5 min each side. Blend softened butter,

horseradish, pork rinds & remaining pepper together.

Place on pork chops and bake at 350 for 8-10

minutes or until topping is brown & chops are done.

 

 

Ham Hocks and Cabbage Serves:10 CarbsPerServing:60g carbs total

Effort: Easy

Ingredients:

3 each ham hocks -- meaty 10 cups cabbage -- cut into chunks

1/2 teaspoon salt 1/2 teaspoon pepper -- or more to taste

1/2 cup diced onion 4 each sausage links -- cut

into bite-size chunks1/2 cup dry white wine -- (optional -remove 4g carbs if not using)

1/2 stick butter 2 cloves garlic -- peeled and minced

1/2 teaspoon crushed red pepper -- flakes water to cover hocks

How to Prepare:

Put hocks in a large kettle and cover with water. Bring

to a boil, reduce heat and simmer 20

minutes or until the meat starts falling off the bone.

Remove the hocks and let cool. Add the remaining

ingredients to the water and cover. (You want the

cabbage covered at least 3/4 of the way with

broth - so add more water if necessary to get this level.

You can add 2 cans chicken broth at this time of

you want this for soup). Simmer over low

heat until cabbage is tender about 20 minutes).

When cooled enough, cut the meat off the hocks

and add back to the pan of simmering cabbage.

You can serve this drained or with the broth as a soup.

I know this seems pretty high carb - but it

makes a lot and it freezes well.

 

 

Pork Tenderloin a la King Serves:4 CarbsPerServing:5

Prep Time: no more than 10 min Effort: Easy

Ingredients:

3 Tablespoons Knorr brand French onion soup mix, or to taste

1 cup heavy cream1 1/2 pounds pork tenderloin, cut into 1-inch

pieces

1 8oz package mushrooms, trimmed and quartered

How to Prepare:

Preheat oven to 350 degrees. In a bowl, mix soup mix and cream. In a

casserole sprayed with cooking spray (for easy clean up), combine

pork and mushrooms. Pour cream mixture over pork and mix well to

combine. Cover with foil and bake for 25-30 min or until cooked

through. This is wonderful and you could probably try this with beef

or chicken. Enjoy!!!!!!

 

 

Easy Cuban Pork Effort: Easy

Ingredients:

Marinade:

1 cup fresh orange juice 1 cup fresh lemon juice

1 cup olive oil 6 garlic gloves - minced

2t cumin For Pork: 5-7lb pork shoulder

2T liquid smoke 2T coarse salt

How to Prepare:

--Mix marinade ingredients together, and pour over pork shoulder.

--Cover and refrigerate 4 - 24 hours (the longer you marinate, the

more flavor it will have)

--Preheat over to 500 degrees

--Lay heavy duty foil on work surface.

--Place drained pork shoulder on foil.

--Cover pork with another piece of heavy duty foil and make a

"packet" (it should all be tightly sealed).

--Place on rack in roasting pan and pour 2" water into pan.

--Roast at 500 degrees for 30 minutes.

--Turn down oven temp to 350 and continue roasting for 30-35 min PER

LB of roast.

The meat will fall apart when you are finished.

 

 

deep south ham & redyeye gravy Serves:4 CarbsPerServing:1gm

Prep Time: none Effort: Easy

Ingredients:

1tbl butter 1 ham steak about 1 1/3lbs

1 cup strong coffee3/4 teap. sugar 1/4 tea hot pepper sauce

How to Prepare:

place 10" skillet over med-high heat until hot. add butter, tilt

skillet to coat bottom. add ham steak, cook 3 min. turn cook 2 min

longer. remove ham; place on service platter and set aside

increase heat to high add coffee, sugar, pepper sauce. bring to boil

continue boiling 2 to 3 min until reduced to 1/4 cup liquid,

scraping bottom and sides spoon over meat