Sour Beans with Minced Pork

Achieving the correct balance of flavor in the beans depends on using two types of vinegar—white vinegar alone will make the beans too tart, while just rice vinegar will yield a taste that’s too mild.

 

Yield: 4 servings

Ingredients

  • 1  (3 1/2-ounce) bag boil-in-bag long-grain rice
  • 1  cup  white vinegar
  • 1  cup  rice vinegar
  • 1 1/4  pounds  green beans, trimmed and cut diagonally into 1/2-inch pieces
  • 4  teaspoons  peanut oil
  • 1  tablespoon  minced peeled fresh ginger
  • 1  tablespoon  minced fresh garlic
  • 1  teaspoon  crushed red pepper
  • 1/2  pound  lean ground pork
  • 1/3  cup  fat-free, less-sodium chicken broth
  • 3  tablespoons  low-sodium soy sauce
  • 1 1/2  teaspoons  cornstarch
  • 1/3  cup  thinly sliced green onions
  • 1/4  cup  matchstick-cut carrot

Preparation

1. Cook rice according to directions.

2. Bring vinegars to a boil in a large saucepan. Add beans; cook 2 minutes. Drain beans (do not rinse).

3. Heat oil in a large nonstick skillet over medium-high heat. Add ginger, garlic, and pepper; sauté 30 seconds. Add pork to pan; cook 2 minutes or until browned, stirring to crumble. Add beans; cook 2 minutes, stirring occasionally. Combine broth, soy sauce, and cornstarch; stir with a whisk. Stir broth mixture into pork mixture; cook 1 minute or until thickened. Divide rice among 4 plates; top evenly with pork mixture. Sprinkle with onions and carrot.

 

Maple Mustard Pork Chops

Ingredients:

4 (6-ounce) bone-in-center-cut pork chops
1/2 tsp. salt, divided
1/4 tsp. freshly ground black pepper
cooking spray
1 Tbsp. butter
2 Tbsp. finely chopped shallots
1/4 cup fat-free, less-sodium chicken broth
2 Tbsp. Dijon mustard
2 Tbsp. maple syrup
2 Tbsp. chopped fresh flat-leaf parsley

Instructions:

1.  Sprinkle both sides of pork with 1/4 tsp. salt and pepper.
2.  Heat a large skillet over medium-high heat.  Coat pan with cooking spray.  Add pork to pan; cook 3 minutes on each side or until cooked through, but with a slight blush in the center.  Remoe from pan; keep warm.
3.  Return pan to medium-high heat.  Add butter to pan, swirling to coat.  Add shallots; saute 3 minutes or until tender and translucent.  Add broth; bring to a boil, and cook 1 minute.  Stir in mustard, syrup, and remaining 1/4 tsp. salt; cook 1 minute or until slightly thick.  Return pork to pan.  Cook pork 1 minute on each side or until thoroughly heated (be careful not to overcook pork).  Serve pork with sauce.  Garnish each serving with 1 1/2 tsp. parsley.

 

Balsamic Pork with Shallots

Source:  Cooking Light, March 2009

This dish is reminiscent of bistro-style steak with shallot sauce. Serve with rice, egg noodles, or roasted potatoes.

Yield

4 servings (serving size: 3 ounces pork and 1/4 cup shallot mixture)

Ingredients

  • 5  teaspoons  olive oil, divided
  • 1  (1-pound) pork tenderloin, trimmed and cut crosswise into (1/2-inch-thick) slices
  • 1/2  teaspoon  salt, divided
  • 1/2  teaspoon  freshly ground black pepper, divided
  • 2 1/4  cups  thinly sliced shallots (about 8 )
  • 1  garlic clove, minced
  • 1/2  cup  water
  • 2  tablespoons  balsamic vinegar

Preparation

1. Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Sprinkle pork with 1/4 teaspoon salt and 1/4 teaspoon pepper. Add pork to pan; cook 3 minutes on each side or until done. Remove from pan, and keep warm.

2. Add remaining 4 teaspoons oil to pan; reduce heat to medium. Add shallots to pan; cook 10 minutes or until tender, stirring occasionally. Add garlic; cook 2 minutes. Stir in 1/2 cup water and vinegar; simmer 6 minutes. Stir in remaining 1/4 teaspoon salt and remaining 1/4 teaspoon pepper. Spoon shallot mixture over pork. Serve immediately.

Nutritional Information

Calories: 260
Fat: 9.6g (sat 2.1g,mono 5.9g,poly 1.1g)
Protein: 26.2g
Carbohydrate: 16.9g
Fiber: 0.7g
Cholesterol: 74mg
Iron: 2.6mg
Sodium: 365mg
Calcium: 44mg

Carolina Barbeque

Source:  Katie
Prep time:  less than 5 minutes, plus cooking time for pork in crock pot (10-12 hours on low, hands off)

Eastern Carolina Barbecue is made with a vinegar based sauce instead of a tomato or mustard based one, and it’s my absolute favorite kind of barbecue.  After searching high and low, I came up with a combination of several recipes and liked the results. 

For the meat, I put a pork roast in the crock pot (I just throw it in as is, add some black pepper, and cover with water) and set it to low.  When it’s done, shred meat with a fork, remove extra fat and combine it with the sauce.  

The meat in this recipe won’t have the nice smokiness and crunch you would get a a real barbecue joint (Parker’s in Wilson, NC is the best), but I don’t want to spend a day smoking pork because I would probably burn the house down.  

This barbecue goes best with cole slaw and corn bread, in my opinion. 

Carolina Barbecue Sauce

Ingredients

2 cups cider vinegar
2 tablespoons salt
1 teaspoon red pepper
2 teaspoons red pepper flakes
2 tablespoons brown sugar

Instructions

Pour all ingredients together in a jar or bottle and shake until combined.  Taste and adjust seasonings as needed.  Mix with pork.  This recipe will make extra sauce, which helps moisten up leftovers.

Orange Pork with Scallions

Source:  Cooking Light,  July 2006 (with small changes by Katie)

Ingredients

  • 1  pound  pork tenderloin
  • 2  tablespoons  cornstarch, divided
  • 1/3  cup  fat-free, less-sodium chicken broth
  • 1/4  cup orange juice (plus some zest if using fresh oranges)
  • 2  tablespoons  low-sodium soy sauce
  • 1  teaspoon  chili garlic sauce
  • 1/4  teaspoon  salt
  • Cooking spray
  • 1 1/2  teaspoons  canola oil
  • 2  cups  matchstick-cut carrots
  • 1/4  cup  water
  • 2  teaspoons grated fresh ginger
  • 2  teaspoons minced garlic
  • 1/3  cup  diagonally cut green onions
  • Sliced green onions for garnish

Instructions

Cut pork into 2 x 1/4-inch-wide strips. Combine pork and 1 tablespoon cornstarch in a bowl; toss well. Combine remaining 1 tablespoon cornstarch, broth, and next 4 ingredients (through salt).

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add pork to pan; sauté 3 minutes or until desired degree of doneness; stir frequently. Remove pork from pan.

Heat oil in pan. Add carrots, 1/4 cup water, ginger, and garlic to pan; cook 1 1/2 minutes, scraping pan to loosen browned bits. Return pork to pan. Stir in broth mixture; bring to a boil. Cook 30 seconds. Stir in 1/3 cup onions. Serve immediately. Garnish with sliced onions, if desired.

 Notes

This dish is so good that I remember when we made it for the first time–in our tiny kitchen in Takoma Park, MD.  Cutting the carrots into matchsticks may take longer, but I highly recommend doing it (I also find it fun and relaxing)–they also get cooked to a better consistency more easily when cut into sticks and not discs. 

Apple and Spice Pork Roast

Source:  dLife.com
Prep. Time: 15 minutes
Cooking Time: approx 1 hour, more or less depending on weight (watch temp. instead of time)

Ingredients
3 lb Pork loin
1 cup unsweetened applesauce
1/3 cup packed brown sugar
2 tsp vinegar
1 tsp yellow mustard
1/8 tsp ground cloves
1 tbsp white all purpose flour
1/2 tsp salt
1/4 tsp sugar
1/8 tsp garlic powder
1/8 tsp black pepper , freshly ground

Instructions
1.  Heat oven to 350 degrees F. Stir together applesauce, brown sugar, vinegar, mustard and clove in small bowl; refrigerate half of the applesauce mixture and set aside remaining applesauce mixture.

2.Combine flour, salt, sugar, garlic powder and pepper in another small bowl.

3.  Rub flour mixture evenly over entire surface of pork. Place pork on rack in shallow roasting pan.

4.  Roast, uncovered, until internal temperature is 140 degrees F. Spoon reserved applesauce mixture over roast. Roast until internal temperature is 155 degrees F., 1 to 1 1/2 hours total cooking time (about 18-20 minutes per pound).

5.  Transfer roast to serving platter; cover with foil and let stand for 15 minutes before slicing. Heat chilled applesauce mixture in small saucepan until boiling; boil for 1 minute. Spoon heated applesauce mixture over pork slices.

Notes

We found this recipe when my parents were coming to visit us in our new apartment in Atlanta, and we wanted something diabetic friendly for my mom and also something special and impressive.  This dish, especially when accompanied by sweet potatoes, tastes like Fall to me.
When pork loins go on sale, we usually buy a couple and then cook a half or a third in a dish like this (we still get a lot of leftovers but not more than we can handle) and then cut some as chops and cut some into stir fry sized pieces to freeze.

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