Recipe: Pork!

Dear Janet,

Your wish is my command!


Barbecue Pork Chops With Grilled Onion Salsa

Recipe By : Weight Watchers May/June 1998
Serving Size : 4 Preparation Time :0:00
Categories : Bbq & Grilling Pork

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 cup ketchup
1/3 cup cola
1 tablespoon minced fresh onion
1/2 teaspoon dry mustard
1/2 teaspoon garlic powder
1/4 teaspoon ground red pepper
4 lean boned center-cut loin pork chops
-- 4-ounces each
--about 1/2-inch thick
***GRILLED CORN SALSA***
3 ears corn
cooking spray
1 cup chopped plum tomato
--about 3 tomatoes
1/2 cup chopped green onions
2 tablespoons cider vinegar
1/4 teaspoon salt
1/4 teaspoon ground cumin
2 garlic cloves -- minced
cooking spray

1. Combine first 7 ingredients in a large zip-top plastic bag; seal bag, and marinate in refrigerator 8 hours, turning bag occasionally.

2. Prepare grill. Prepare Grilled Corn Salsa, and set aside. Remove chops from bag, reserving marinade. Place chops on grill rack coated with cooking spray; grill 4 minutes on each aide or until chops are done, basting frequently with reserved marinade. Serve with Grilled Corn Salsa.

Yield: 4 servings (serving size: 1 pork chop and 1 cup salsa).

Grilled Corn Salsa

1. Remove husks from corn; scrub silks from corn. Coat corn with cooking spray. Prepare grill. Place corn on grill rack coated with cooking spray; grill 20 minutes or until corn is lightly browned, turning every 5 minutes. Let cool; cut kernels from ears of corn.

2. Combine corn kernels, chopped plum tomato, and remaining ingredients; stir well. Serve at room temperature.

Yield: 4 servings (serving size: 1 cup).

Points: 7. Exchanges: 3 lean meat, 2 starch.

Per serving: Calories 320 (35% from fat); protein 27.2g; fat 12.3g (sat 4g); carbohydrate 26.8g; fiber 3.2g; cholesterol 77mg; iron 2.1mg; sodium 578mg; calcium 31mg.

Notes: Be careful not to overcook these chops. Pork is best when cooked to an
internal temperature of 160 , slightly pink in the center. An instant-read
thermometer is perfect for quickly testing for doneness.


Peppered Pork Wrap

Recipe By : Weight Watchers Magazine, Mar-Apr 1998
Serving Size : 4 Preparation Time :0:00
Categories : Sandwiches Luncheon
Pork

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 preheat oven to 425 f.

2. Insert meat thermometer into thickest portion of tenderloin. Place tenderloin in a foil-lined 13-x 9-inch baking pan. Bake at 425 for 25 minutes or until thermometer registers 150 (slightly pink), turning tenderloin once. Coarsely chop pork; set aside.

3. Bring broth to a boil in a small saucepan. Add rice; cover, reduce heat, and simmer 10 minutes or until liquid is absorbed. Remove from heat; set aside.

4. Coat a large nonstick skillet with cooking spray; add oil, and place over medium-high heat until hot. Add broccoli and onion; saute 3 minutes. Remove from heat; stir in rice.

5. Combine mayonnaise. sour cream, and horseradish in a bowl; stir well.

6. Warm tortillas according to package directions. Spoon about 3/4 cup rice mixture down the center of each tortilla; top each with 1/2 cup pork. Spoon mayonnaise mixture evenly over each sandwich; roll up. Wrap bottom of rolled sandwiches in wax paper or parchment paper to secure.

Yield: 4 servings.

POINTS: 9: Exchanges: 1 1/2 Lean Meat, 3 Starch, 1 Veg, 1 1/2 Fat

Per serving: CAL 410 (30% from fat): PRO 22.4g; FAT 135g (sat 28g); CARB 48.3g; FIB 3.8g; CHOL 50mg; IRON 27.7mg; SOD 1,012mg; CALC 62mg


Pork-And Wild Rice Stir-Fry

Recipe By : Weight Watchers Magazine, Mar-Apr 1998
Serving Size : 4 Preparation Time :0:00
Categories : Pork Main Dishes

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 pound pork tenderloin
1/3 cup low-sodium teriyaki sauce
3 tablespoons dry white wine
1 teaspoon cornstarch
cooking spray
2 teaspoons dark sesame oil
2 teaspoons peeled grated fresh ginger
1 garlic clove -- minced
16 ounces frozen broccoli stir-fry vegetables
--thawed and drained
2 1/2 cups cooked wild rice
--about 1 cup uncooked rice

1. Trim fat from pork; cut pork into thin strips. Set aside.

2. Combine teriyaki sauce, wine, and cornstarch in a small bowl; stir well. Set aside.

3. Coat a nonstick skillet with cooking spray; add oil, and place over medium-high heat until hot. Add pork, ginger, and garlic; stir-fry 3 minutes or until pork is browned. Add vegetables and rice; stir-fry 3 minutes. Add teriyaki sauce mixture; stir-fry 4 minutes or until slightly thick.

Yield: 4 servings (serving size: about 1 1/2 cups).

Note: Substitute 1/2 pound skinned, boned chicken breast for the pork tenderloin, if desired.

POINTS: 5; Exchmges: 1 Veg,2 1/2 Starch, 1 1/2 Lean Meat

Per serving: CAL 290 (13% from fat); PRO 21.4g; FAT 4.3g (sat 0.9g): CARB 41.4g; FlB 4.6g; CHOL mg; IRON 1.6mg, SOD 496mg; CALC 15mg


Hoisin Pork Noodles

Recipe By : Weight Watchers, July/August 1998
Serving Size : 5 Preparation Time :0:00
Categories : Pork Main dishes
Pastanoodle

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 cup hoisin sauce
1/4 cup seasoned rice vinegar
1/2 teaspoon five-spice powder
1 pork tenderloin
--12-ounces
8 ounces uncooked vermicelli
2 cups snow peas -- trimmed
2 teaspoons peanut oil
2 cups red bell pepper strips
1 cup diagonally sliced green onions
--1-inch pieces
8 ounces sliced water chestnuts -- drained

1. Combine first 3 ingredients in a bowl; stir well.

2. Trim fat from pork; cut crosswise into 1/4-inch slices. Combine pork and 2 tablespoons hoisin sauce mixture; toss well, and set aside.

3. Bring 4 quarts water to a boil in large Dutch oven. Add pasta; cook 7 minutes. Add snow peas; cook 1 additional minute. Drain; rinse under cold water, and drain. Set pasta mixture aside.

4. Heat oil in a nonstick skillet over high heat until hot. Add pork slices; cook 1 1/2 minutes on each side. Combine pork, remaining hoisin sauce mixture, pasta mixture, bell pepper, green onions, and water chestnuts; toss gently to coat.

Yield: 5 servings (serving size: 2 cups).

POINTS. 7; Exchanges: 1 1/2 Very Lean Meat, 3 1/2 Starch, 1 Veg.

Per serving: CAL 359 (14% from fat); PRO 243g; FAT 5.4g (sat 1.3g); CARB 61.4g; FIB 5.4g; CHOL 47mg; IRON 4.7mg; SOD 1038mg; CALC 52mg.


Melon-Jalapeno Salsa

Recipe By : Weight Watchers, July/August 1998
Serving Size : 12 Preparation Time :0:00
Categories : Condiments

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup cubed honeydew melon
--peeled and seeded
1 cup cubed cantaloupe
--peeled and seeded
1 cup cubed watermelon
--peeled and seeded
1/4 cup finely chopped fresh basil
2 tablespoons fresh lime juice
1 red jalapeno pepper
--seeded and finely chopped
1 green jalapeno pepper
--seeded and finely chopped

1. Combine all ingredients in a bowl; stir well. Cover and chill at least 3 hours. Serve with grilled fish, shrimp, chicken, or pork.

Yield: 3 cups (serving size: 1/4 cup).

Note: Use 2 green jalapeno peppers if red jalapenos are not available.

POINTS: 0; Exchanges: Free

Per serving: CAL 15 (6% from fat); PRO 0.39; FAT 0.1g (sat 0.1g); CARB 3.8g; FIB 0.49; CHOL Omg; IRON 0.1mg; SOD 3mg; CALC 5mg.


Three-Alarm BBQ

Recipe By : Weight Watchers, July/August 1998
Serving Size : 6 Preparation Time :0:00
Categories : Pork BBQ & Grilling
Main dishes

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 cups hickory wood chips -- up to 4
1 lean pork loin roast -- bone-in
--2 1/2-pound
1 cup cider vinegar
2 tablespoons grated fresh onion
2 tablespoons ketchup
1 teaspoon salt
1 teaspoon black pepper
1 teaspoon hot sauce
--to 3 teaspoons
2 teaspoons low-sodium worcestershire sauce
1/2 teaspoon ground red pepper
4 garlic cloves -- minced
cooking spray
12 slices white bread
-- 1 -ounce each
12 hamburger dill pickle slices
red onion -- optional

1. Soak hickory chips in water 1 to 24 hours. Drain well.

2. Trim fat from roast. Combine vinegar and next 8 ingredients in a large zip-top plastic bag. Add roast; seal bag. Marinate in refrigerator 8 hours, turning bag occasionally. Remove roast from bag, reserving marinade. Place reserved marinade in refrigerator. Insert meat thermometer into thickest portion of roast, making sure not to touch bone; set aside.

3. Prepare charcoal fire in meat smoker; let burn 20 minutes or until coals are gray. Place hickory chips on top of coals. Place water pan in smoker; add hot water to fill pan.

4. Coat rack with cooking spray, and place in smoker. Place roast on rack; cover with lid. Cook 5 hours or until thermometer registers 160 . Refill pan with water and add charcoal and hickory chips to fire as needed.

5. Remove roast from smoker; let stand 10 minutes. Cut roast from bone. Separate into bite-size pieces using 2 forks. Place in a bowl; set aside, and keep warm.

6. Bring reserved marinade to a boil over medium heat; cook 1 minute. Pour over roast; toss well. Serve with bread and pickles. Garnish with red onion, if desired.

Yield: 6 servings (serving size: 3 ounces pork, 2 bread slices, and 2 pickle slices).

Note: If you prefer your barbecue with only One-Alarm, use 1 teaspoon of hot sauce and decrease the ground red pepper to 1/4 teaspoon.

POINTS. 8: Exchanges: 3 Med-fat Meat, 2 Starch.

Per serving- CAL 359 (34% from fat); PRO 27.4g; FAT 13.5g (sat 4.5g); CARB 30.7g; FIB 1.3g; CHOL 78mg; IRON 2.6mg; SOD 885mg; CALC 53mg.

Smokin': When smoking large cuts of meat that take more than 4 hours, check the water pan and charcoal during cooking. Each time a smoker is opened, heat and moisture escape, adding 15 minutes to the cooking time. To maintain the moist environment inside the smoker, add water, hickory chips, and charcoal through the access door on the side.

Submitted by: Judith Smith, Charlotte, North Carolina


Hope you can find something you like in here!

Guess I'd better set up the treadmill. (That way if I don't get out the door, it will still be "in my face"--bothering my conscience! :) Thanks for the encouragement!