Recipe: Investment cooking - pork recipes

Pork Plan for Healthy OAMC
To use this plan, read through the recipes, the prep plan and the cooking plan. Make any adjustments you want to the recipe ingredients and quantities. You can always make a smaller amount of a recipe the first time if you think you might not like it. If you don't have time to do a whole plan, just make one recipe for dinner. Freeze the remaining portions. It takes very little extra time and you will have several freezer meals ready to go. If you are new to OAMC, be sure to read the tips page.

Grocery List
1 bag frozen shredded potatoes, fat-free if you can find them
1 bag frozen peas
1 bag frozen corn
1 1/2 cups extra lean ham (the deli will cut you one thick slice if you ask)
1 1/2 lbs. lean boneless pork roast or chops (will be cut up into bite-sized peices)
6 boneless pork loin chops, about 1/2" thick (about 4oz. each)
2 1/4 lbs. lean port roast, boneless 1 8oz. package reduced fat shredded cheddar cheese
1 can Healthy Request cream of mushroom soup
1 can kidney beans
1 can pinto beans
1 can stewed tomatoes
1 can (8 oz.) tomato sauce
dry milk
1 large onion
1 orange
1 pkg. taco seasoning
butter
minced garlic
mustard
cayenne pepper
cider vinegar
orange juice (at least 1 cup)
lemon juice (at least 1/4 cup)
light brown sugar
Worcestershire sauce
ketchup
chili sauce (located near the ketchup in the store)
dried minced onion
dried parsley
dried cilantro (optional)
dried oregano
whole balck peppercorns

Prep PlanI always prep the meat last in an effort to keep from contaminating anything else and I usually shop and prep the day before I cook. However, for this plan, there is little prep work and it all can be done the day you plan to cook.


RecipesHam and Potato Casserole
6 cups Frozen Shredded Potatoes (there is a fat-free brand available)
1 cup frozen peas
1 1/2 cups extra lean ham, diced
1 1/2 cups reduced-fat cheddar cheese, shredded
1 can Healthy Request cream of mushroom soup
2/3 cup dry milk
1 cup water
1/4 cup diced onion
1 tsp dried parsley

1. Spray a casserole dish with non-stick spray and preheat the oven to 350. 2. Mix all ingredients, except 1/2 cup cheese together. 3. Put into dish and top with 1/2 cup cheese. Cover. 4. Bake covered for 45 minutes or until hot and bubbly. This recipe makes 6 servings (about 1 1/2 cups each). To freeze, cook and cool. Then cut into portions and freeze each portion separately. If you prefer to freeze the whole casserole for baking later, follow the casserole instructions on the OAMC tips page.


Spicy Pork Stew - Crockpot Recipe
1 cup frozen corn
1 1/2 pounds lean boneless pork (loin/sirloin roast) well-trimmed and cut in 1 1/2-inch pieces
1 can kidney beans, drained and rinsed
1 can pinto beans, drained and rinsed
1 can stewed tomatoes
1 can (8 ounces) tomato sauce
1 package (1.25 oz.) taco seasoning
2 tablespoons dried minced onion
2 teaspoons dried parsley or cilantro

1. Place pork in 4 qt. crockpot and put corn on top.
2. Add the the beans in the order listed.
3. In a bowl, mix together stewed tomatoes, tomato sauce, taco seasoning, minced onion and parsley or clinatro. Pour into cooker and lightly stir.
4. Cook on low for 8 hours.
This recipe makes 5 servings and is about 400 calories for a 1 1/2 - 2 cup serving.
NOTE: This recipe doubles well in a 6qt cooker. I usually throw in a can of black beans as well. It can also be made with chicken or lean stew beef.


BBQ Pork Chops
6 boneless pork loin chops, about 1/2" thick (about 4oz. each)
Paste:
1 tbsp. butter
1/2 cup chopped onion
3 garlic cloves, minced
1 tsp. salt
1/4 cup mustard
1/4 tsp. cayenne pepper
2 tsp. cider vinegar
2 tbsp. light brown sugar, packed
2 tbsp. Worcestershire sauce
Sauce:
3/4 Cup ketchup
1/2 Cup chili sauce
1/3 Cup water

1. In a small bowl, make the paste.
2. Spray a casserole dish with non-stick spray and put in chops.
3. Rub the paste on the chops and broil chops for 5 minutes.
3. While the chops are broiling, make the sauce.
4. Take chops out, turn oven to 350.
5. Pour sauce over chops and bake for 45 mins to an hour, until chops are done.
This makes 6 servings at about 300 cals each.
NOTE: If you freeze these, make sure to include some sauce in each bag to keep the chops from drying out when you reheat them.


Cuban Orange Pork Roast
3 cloves garlic
1 Tbsp. orange zest
1-1/2 tsps. dried oregano
1 tsp. salt
6 whole black peppercorns
1 cup orange juice
2-1/4 lbs. boneless pork roast
1/4 cup fresh lemon juice

1. Combine first 5 ingredients in a food processor or blender and blend until finely chopped. Add half the orange juice and process.
2. Pierce pork all over with a sharp knife or fork. Rub garlic mixture over. Put in a large zipper bag or a casserole dish with a cover and marinate in refrigerator 1 hour.
3. Preheat oven to temperature 325.
4. Pour remaining orange and lemon juice around pork. Put pork in a roasting pan, cover , place in oven and roast 20 minutes per 1 lb, basting occasionally.
5. Remove from oven and take out pan juices.
6. Increase oven temperature to temperature 400. Roast pork about 30 minutes, uncovered, until brown and thermometer inserted into center registers 160.
7. Remove from oven, tent loosely with foil and let stand 10 minutes.
8. Place pan juices in a pot over medium high heat and bring to a boil. Simmer 5-7 minutes until liquid is reduced by about one half.
9. Slice pork roast across the grain and serve immediately with sauce.
This recipe serves 8.
NOTE: If freezing, remember to include some of the juice so that the roast does not dry out when reheated.

Cooking Plan
1. In the morning, prepare the cuban roast and put it in the refrigerator to marinate.
2. Prepare the pork stew and put it in the crockpot.
3. Cook the BBQ pork chops and the Ham and Potato Casserole at the same time and let cool.
4. Cook the pork roast and let cool.
The nice thing about this plan is that you can break the cooking up over the day or get it all done first thing in the morning. You can use the stew for dinner so that you don't have to cook in the evening.
Let all dishes cool slightly before trying to freeze them. Make sure you label each container with the name of the recipe, the number of portions and the date. You have just made 25 healthy freezer meals!