Heather's Recipe Site

You can also use lean veal in place of the pork.

2 servings cooking spray
1 lb lean boneless pork chops or pork tenderloin
1/8 tsp salt, or to taste
1/8 tsp black pepper, or to taste
3 small sweet potatoes, peeled and cut into 1" pieces
2 medium apples, MacIntosh, cored and diced
1 c unsweetened applesauce
1 TBS red wine vinegar
2 tsp Dijon mustard
1.5 tsp ground cumin

Preheat oven to 400*. Coat a shallow roasting pan with cooking spray.

Season pork all over with salt and black pepper. Place pork in prepared pan and place sweet potatoes and apples alongside. Spray apples and sweet potatoes with cooking spray.

In a small bowl, combine applesauce, vinegar, mustard, and cumin. Pour over pork.

Roast pork until cooked through and sweet potatoes are fork-tender, about 40 minutes. Let pork stand 10 minutes before slidcing crosswise into thin slices. Serve pork with apples and sweet potatoes on the side. Yields about 3 oz. of pork and one cup of vegetable-fruit mixture.

--www.weightwatchers.com

I might cut down on the potatoes and sprouts next time; there are easily eight servings of those, not four.

1 lb red new potatoes, thinly sliced
2 pints brussels sprouts, trimmed and halved lengthwise
2 TBS olive oil
Coarse salt and ground pepper
1/4 cup dried apricots, finely chopped (100 calories, 0 g fat, 3 g fiber)
1 shallot, finely chopped
2 TBS apricot jam (100 calories, 0 g fat, 0 g fiber; sugar-free will be less)
1 pork tenderloin (1 to 1 1/2 pounds)

Preheat oven to 450 degrees. On a large rimmed baking sheet, toss together potatoes, brussels sprouts, and oil; season with salt and pepper. Roast for 15 minutes, tossing once.

Meanwhile, combine apricots, shallot, and jam in a small bowl; season with salt and pepper.

Place pork on a work surface. Holding a chef's knife parallel to work surface, make a pocket by cutting lengthwise down center of tenderloin, stopping about 1/2 inch from other side (avoid cutting all the way through). Open, and stuff with apricot mixture. Spacing evenly, tie 3 to 4 pieces of kitchen twine around pork to close pocket. Season with salt and pepper.

Remove baking sheet from the oven when sprouts and potatoes have roasted 15 minutes. Toss, and push to sides of baking sheet, then place pork in center. Roast until an instant-read thermometer inserted in thickest park of pork (avoiding stuffing) registers 145 degrees, 25 to 30 minutes. Let rest 5 minutes before slicing and serving.

Serves 4

-- Everyday Food magazine, November 2007, a Martha Stewart publication

1 TBS canola oil
2 (1-pound) boneless pork tenderloins or 2 lb of boneless pork loin, trimmed and cut into 1-inch cubes
1.5 tsp salt
1/4 tsp freshly ground pepper
1/4 c all-purpose flour (114 calories, 0.3 g fat, 0.8 g fiber)
4 c chopped onion
2 lbs small tomatillos, husks and stems removed and quartered
1 lb Anaheim or poblano chiles (about 4 medium), cut into 1-inch pieces
6 garlic cloves, chopped
3 c water
1 c chopped fresh cilantro
1 tsp ground cumin
1/2 tsp dried oregano

Heat canola oil in a stockpot over medium-high heat. Sprinkle the pork evenly with salt and pepper. Place flour in a large zip-top plastic bag. Add pork to bag; seal. Shake to coat. Add pork to pan, and sauté 5 minutes, browning on all sides. Remove pork from the pan.

Add onion, tomatillos, chiles, and garlic to pan; sauté 8 minutes or until tender. Add pork, water, and remaining ingredients to pan; bring to a simmer. Cook 2 hours or until pork is tender, stirring occasionally.

Yield: 8 servings (serving size: about 1 1/3 cups)

--Cooking Light, May 2005

Cooking Light notes:  Soy sauce and red wine give this dish its color. Star anise is a star-shaped pod native to China. It infuses a sweet, licorice flavor to the dish, but can be omitted. Serve pork with steamed broccoli, bok choy, or asparagus.

2 lb boneless pork loin roast
1/2 c dry red wine, divided (50 caloires, 0 g fat, 0 g fiber)
2 TBS sugar (98 calories, 0 g fat, 0 g fiber)
1 c chopped onion
2 TBS minced peeled fresh ginger
4 garlic cloves, minced
1/2 c low-sodium soy sauce
7 whole green onions
6 star anise (optional)
1 c water
3 c hot cooked brown rice
3 TBS chopped green onions

Trim fat from pork. Cut pork into 2-inch pieces.

Combine 1/4 cup wine and sugar in a large Dutch oven. Cook over medium-high heat until sugar melts and mixture thickens. Add the pork, onion, ginger, and garlic, and cook 5 minutes, browning pork on all sides. Add 1/4 cup wine, soy sauce, whole green onions, and star anise. Bring mixture to a boil; reduce heat, and simmer 10 minutes, stirring occasionally. Stir in water; cover and simmer 1 hour and 15 minutes or until pork shreds easily with a fork. Spoon over rice and sprinkle with chopped green onions.

Yield: 6 servings (serving size: 1 cup pork mixture, 1/2 cup rice, and 1 1/2 teaspoons chopped green onions)

-- adapted from Cooking Light, NOVEMBER 1999

If pressed for time, grill the pork a day ahead, refrigerate, and serve it at room temperature; slice the pork just before serving.  Note that this must marinate for at least 2 hours.

Pork:
1/4 c minced chipotle chile, canned in adobo sauce (30 calories, 1 g fat, 2 g fiber)
3 TBS fresh lime juice
1.5 c (1/4" thick) sliced onion
2 garlic cloves, crushed
3 (1 lb each) pork tenderloins, trimmed
1 tsp salt
Cooking spray

Salsa:
5 c quartered strawberries (about 2 quarts)
1 1/3 c chopped peeled avocado (about 1 large)
1/4 c thinly sliced green onions
1/4 c chopped fresh cilantro
3 TBS fresh lime juice
1/2 tsp salt

To prepare pork, combine first 4 ingredients in a large zip-top plastic bag. Add pork; seal and marinate in refrigerator 2 hours, turning bag occasionally. Prepare grill.

Remove pork from bag; discard marinade. Sprinkle pork evenly with 1 teaspoon salt. Place pork on grill rack coated with cooking spray. Grill 20 minutes or until a thermometer registers 155° (slightly pink), turning occasionally. Let stand 10 minutes; slice.

To prepare the salsa, combine strawberries and remaining ingredients in a medium bowl; toss gently. Serve immediately with pork.

Serves 12 (serving size: 3 ounces pork and about 1/3 cup salsa)

For those on Flex: 180 cal, 6.6 g fat, 2.2 g fiber per serving

-- Jackie Mills, R.D. , Cooking Light, MAY 2007; posted by Branmuffin on the WW Core Board

The sweet potatoes cook to nearly the consistency of mashed potatoes.  Cherry or orange preserves would be great in this, too.

6 c cubed, peeled sweet potatoes (about 1.75 lbs)
1 c apricot preserves, divided (sugar-free: 160 calories, 0 g fat, 0 g fiber)
1/2 tsp salt, divided
2 bay leaves
1 lb boneless pork tenderloin or pork loin, trimmed

Place sweet potatoes, 1/2 c preserves, and 1/4 tsp salt into a slow cooker. Toss well. Add bay leaves. Arrange tenderloins over sweet potatoes; sprinkle with 1/4 tsp salt. Spread 1/2 c preserves over tenderloins. Cover with lid; cook on high for 1 hour. Reduce to low and 7 hours or until pork and sweet potatoes are tender (my Rival Smart Pot runs hot; everything was done in 4 hours).  Remove pork from slow cooker and slice. Discard bay leaves. Serve pork with sweet potatoes and sauce.

Serves 4

-- Cooking Light Slow Cooker Cookbook, 2004

I like this best in stirfry, inside-out eggroll casserole, lo mein, etc.

Rub the pork all over with the five-spice powder and salt. Add the chicken broth, soy sauce, brown sugar, sesame oil, canola oil, and red pepper to the slow cooker. Stir to dissolve the sugar. Add the scallions, garlic, ginger, the mushrooms, if using, and the meat, turning it a few times to coat. Cover the cooker, set it on HIGH, and cook for 4 hours. Set the cooker on LOW and cook until the meat is very tender, at least another 2 hours (6 hours total).

Transfer the pork to a platter, cover lightly, and let rest 15 minutes. Meanwhile, pour the cooking liquid into a measuring cup and skim off and discard the vegetables and fat that rise to the surface.

Slice the meat and serve warm or at room temperature with whole-wheat noodles or brown rice, and the sauce on the side.

Serves 6

--posted by Skinnibrina on the WW core board

2 (1 lb each) pork tenderloins
1 tablespoon hoisin sauce (35 calories, 0.4 g fiber, 0.5 g fat)
1 tablespoon tomato sauce
1 tablespoon low-sodium soy sauce
1 teaspoon sugar (I don't use this)
2 teaspoons minced fresh garlic
1 teaspoon grated peeled fresh ginger
1/4 cup low sodium soy sauce
1/4 cup seasoned rice vinegar
1 teaspoon dark sesame oil (120 calories, 13.6 g fat, 0 g fiber)
8 cups hot cooked Chinese egg noodles or vermicelli (I use ww angel hair usually)
1 cup shredded carrot
3/4 cup diagonally sliced green onions
1/4 cup fresh cilantro leaves
1/3 cup chopped dry roasted peanuts (280 calories, 24 g fat, 4 g fiber)
1/3 cup chopped fresh cilantro

Trim fat from tenderloins; place tenderloins in a 4 1/2 quart slow cooker. Combine hoisin sauce and next 5 ingredients; stir well and drizzle over tenderloins in slow cooker. Cover with lid; cook on high heat setting 1 hour.

Reduce to low heat setting and cook 5 hours.

Remove pork from slow cooker, reserving cooking liquid. Let pork stand 10 minutes. Pour cooking liquid into a bowl; let stand 15 minutes. Skim fat from surface of liquid. Wipe out inside of crockery insert with paper towels. Shred pork with 2 forks.

Combine shredded pork and 1/4 cup cooking liquid in a bowl; toss well. Cover and set aside.

Return remaining cooking liquid to slow cooker; stir in 1/4 cup soy sauce, 1/4 cup vinegar and sesame oil. Cover with lid; cook on high heat setting 10 minutes. Add hot noodles, carrot, green onions and cilantro leaves to slow cooker; toss to coat. Cover and let stand 3 minutes. Serve pork over noodle mixture; sprinkle with peanuts and chopped cilantro.

8 servings

-- posted by Branmuffin63 on the WW Core Board

My only gripe about this recipe is that we got only three servings out of it.

1 large sweet potato(es), peeled and cut into 1/2-inch dice (about 1 lb)
1 lb lean pork loin, cut into 1" pieces
14.5 oz canned diced tomatoes, with green chiles
1 medium garlic clove(s), minced
1/4 c orange juice (32 calories, 0.1 g fat, 0.1 g fiber)
2 medium scallion(s), chopped (green parts only)
1/2 tsp table salt
1/4 tsp ground cumin
1/4 tsp black pepper
1.5 TBS fresh lime juice
2 TBS cilantro, fresh, chopped

Place potato, pork, tomatoes, garlic, orange juice, scallions, salt, cumin and pepper in a 4- to 5-quart slow cooker; cover and cook on low setting for 7 hours.

Stir in lime juice and cilantro; cover slow cooker and cook for 5 minutes more.

Serves 4; yields about 1.5 cups per serving (including some cooking liquid.)

-- www.weightwatchers.com

1 medium onion, chopped
2 medium garlic cloves, minced
1 c carrot, chopped
1 TBS chili powder, medium-hot
1 tsp dried oregano, crushed
1 small jalapeno pepper, seeded, chopped (don't touch seeds with bare hands) or 1 canned chipotle pepper in adobo, chopped (15 calories, 0.5 g fat, 1 g fiber )
1/2 tsp table salt
1/2 tsp black pepper, freshly ground
2 lb lean pork loin, trimmed of fat and cut into 1" chunks
15 oz canned black beans, drained and rinsed
15 oz canned kidney beans, drained and rinsed
15 oz canned pinto beans, drained and rinsed
1 c canned tomato puree
29 oz canned diced tomatoes, with green pepper, celery and onion, undrained
6 oz canned tomato paste

Combine onion, garlic, carrots, chili powder, oregano, jalapeno/chipotle, salt and pepper in a 5-quart (or larger) slow cooker; stir. Add remaining ingredients; stir again.

Cover and cook on HIGH setting for 6-8 hours. Yields about 1 c per serving.

NOTE: We start cooking the chili at HIGH setting so the ingredients quickly reach a safe temperature. You can reduce the heat to LOW after 3 to 4 hours, if you prefer.

-- www.weightwatchers.com

Pozole (or posole) is a thick stew.

1.5 lb boneless pork tenderloin or pork loin, trimmed of visible fat and cut into bite-size chunks
12 oz jar recaito** OR 16 oz cilantro salsa
1 can hominy, rinsed

Put pork and recaito/salsa in a 3-qt or larger slow-cooker.  Stir to mix and coat.

Cover and cook on low 7 hours, or until pork is very tender.

Stir in hominy, and cook 10 minutes to heat hominy. If desired, garnish with chopped cilantro and radishes. Serve with warm flour tortillas if desired.

**Recaito is a thicker-than-salsa, cilantro-based seasoning that's used to add flavor to rice, beans, soups and stews.

Serves 4

-- Woman’s Day magazine, 5/31/05

1 3- to 4-lb boneless pork loin
3 medium onions, cut into wedges
1/2 tsp salt
1/2 tsp ground black pepper
6 cloves garlic, minced
2 (12 to 16 oz) bags of frozen peaches
1 c diet ginger ale or lemon-lime soda
1 (28 oz) can diced tomatoes with basil, garlic, and oregano, drained
20 hamburger buns, split (points) (optional)
Lettuce leaves (optional)
Sliced peaches (optional)

Trim fat from meat. If necessary, cut meat to fit a 5- to 6-quart slow cooker. Place onions in cooker. Transfer meat to cooker. Sprinkle with salt and pepper. Add garlic, peaches, and ginger ale.

Cover. Cook on low-heat setting 8 to 10 hours or on high-heat setting 4 to 5 hours.

Remove meat to cutting board, reserving remaining mixture in cooker. Using two forks, pull meat apart into bite-size pieces. Return meat to cooker. Add drained tomatoes. Stir to combine. Keep warm on warm setting, if available, or low setting.

Line buns with lettuce leaves. Use a slotted spoon to spoon meat mixture on buns. Top with additional sliced peaches. Makes 20, 1/2-cup (plus bun) servings.

-- adapted from Better Homes & Gardens, May 2007

This is just as good using 2 lb boneless, skinless chicken thighs in place of the pork.

Stew:
2 lb boned pork loin, cut into 4 pieces and trimmed
2 c julienne-cut red bell pepper
1/4 c teriyaki sauce
2 TBS rice or white wine vinegar
1 tsp crushed red pepper
2 garlic cloves, minced
1/4 cup creamy peanut butter (380 calories, 32 g fat, 4 g fiber)

Remaining ingredients:
6 c hot cooked brown basmati rice
1 oz chopped dry-roasted peanuts (211 calories, 18 g fat, 2.9 g fiber)
1/2 c sliced green onions
8 lime wedges

Place pork and next 5 ingredients (through garlic) in an electric slow cooker. Cover with lid, and cook on low-heat setting for 8 hours. Remove pork from slow cooker, and coarsely chop. Add peanut butter to liquid in slow cooker; stir well. Stir in pork.

Combine stew and rice in a large bowl. Top each serving with onions and peanuts; serve with lime wedges.

Yield: 8 servings (serving size: 1 cup stew, 1 tablespoon green onions, about 1/2 teaspoon peanuts, and 1 lime wedge)

-- Cooking Light, as posted by Texasgolfer on the WW Core Board 

Note that this requires marinating time of at least three hours.

For mojo:
1/3 c fresh orange juice (42 calories, 0.2 g fat, 0.2 g fiber)
2.5 TBS lime juice
10 garlic cloves (yes, 10), chopped fine
2 tsp soy sauce
2 tsp pepper
2 tsp dried oregano
1 tsp salt
4 bay leaves
1 lb piece boneless pork loin

For salsa:
1/2 firm ripe papaya
1 medium firm ripe mango
1/2 medium red onion, chopped fine
3 TBS lime juice (next time, we'll cut this in half)
1/2 small jalapeno chili, seeded and minced
1 tsp chopped fresh coriander

Make mojo: In a small bowl stir together all mojo ingredients until salt is dissolved. Chill sauce, covered, at least 1 hour and up to 24.

Make salsa: Seed and peel papaya. Peel mango and cut flesh from pit. Cut papaya and mango into 1/4" dice and in a small bowl toss with onion and lime juice. Stir diced jalapeno into salsa with coriander and salt and pepper to taste. Chill salsa, covered, at least 2 hours and up to 24.

Trim all fat from pork. In a sealable plastic bag, combine pork and mojo. Seal bag, pressing out excess air. Marinate pork, chilled, 3 hours.

Preheat oven 400*.

Drain pork, discarding marinade, and pat dry. In a small roasting pan roast pork 30 to 40 minutes, or until a meat thermometer inserted in center registers 160*. Transfer pork to a cutting board and let stand 10 minutes. Cut pork into think slices and serve with papaya mango salsa.

Serves 4-6

-- recipe courtesy of Gourmet Magazine, posted by Tiggsboo on the Core Board

2 lb boneless pork loin
4 medium red and/or green crisp-tart cooking apples
1 TBS healthy oil
1 large onion, cut into wedges
2 tsp curry powder
1 (14 oz) can chicken broth
2/3 c apple cider or apple juice (79 calorie, 0 g fat, 0 g fiber)
1/4 tsp salt
12 oz baby carrots with tops, trimmed, or packaged peeled baby carrots (cut into bite-sized pieces, if desired)
2 stalks celery, sliced
1 (1.5 lb) butternut squash, peeled, seeded, and cubed (appx. 2 cups)
Toppings:
FF sour cream, shredded orange peel, snipped fresh oregano and/or freshly ground pepper (all optional)

Trim fat from pork; cut pork in 1" cubes. Peel, core, and chop two apples; set aside. In a 4-quart Dutch oven brown pork, half at a time, in hot oil; return all pork to the pan. Add chopped apples, onion, and curry powder; cook 2 minutes. Add broth, cider, salt and pepper. Bring to boiling; reduce heat. Simmer, covered, 30 minutes, stirring occasionally.

Add carrots and celery to pork mixture and return to boiling. Reduce heat; simmer, covered, 20 minutes, stirring occasionally. Cut remaining apples into 1/4" thick wedges. Add apples and squash to pan. Cover; cook 10 to 12 minutes or until pork and vegetables are tender. Add salt and pepper to taste. Serve with toppings.

Serves 6

-- Better Homes & Gardens magazine, 10/07

3 lb lean pork loin; use 1 whole 3 lb boneless roast
3 large garlic cloves, cut into thin slivers
2 TBS rosemary, fresh, chopped (or 1 TBS dried)
2 TBS thyme, fresh, chopped (or 1 TBS dried)
1 TBS olive oil
1 tsp table salt
1/2 tsp black pepper, freshly ground
2 c unsweetened applesauce
2 medium pear(s), ripe, peeled, cored and diced
1/4 c chives, fresh, chopped

Preheat oven to 400*. With a small knife, poke about 24 slits into pork; insert garlic slices into slits.

In a small bowl, combine rosemary, thyme, oil, salt and pepper; rub mixture all over pork, pushing some of mixture into slits.

Line a large roasting pan with heavy-duty aluminum foil (for easy clean-up). Place pork on a rack in a prepared pan; roast, uncovered, until a meat thermometer inserted in center of pork registers 160*, about 1 hour.

Meanwhile, in a medium bowl, combine applesauce, pears and chives.

Transfer pork to a cutting board and let stand for 15 minutes. Slice pork and arrange on serving platter; spoon any pan drippings over pork, if desired. Serve applesauce in a small bowl on the side.

Serves 12 (3 oz pork; 1/4 c applesauce)

-- www.weightwatchers.com

PORK:
2 TBS finely shredded lime peel
1/3 c lime juice
2 TBS packed brown sugar (104 calories, 0 g fat, 0 g fiber)
1 TBS canola oil
1 TBS Jamaican jerk seasoning
2 cloves garlic, minced
1/4 tsp cayenne pepper
2 pork tenderloins (about 3/4 lb each)

SALSA:
1 c chopped banana
1/3 c raisins (points)
2 medium fresh jalapeno chile peppers, seeded and finely chopped
3 TBS lime juice
2 TBS finely chopped red onion
1 TBS canola oil
1 TBS frozen orange juice concentrate, thawed (28 calories, 0 g fat, 0 g fiber)
2 tsp snipped fresh cilantro
1 tsp ground coriander
1 tsp honey (21 calories, 0 g fat, 0 g fiber)
1 tsp grated fresh ginger

For marinade, in a bowl combine all ingredients except pork and salsa. Place pork in a large self-sealing plastic bag set in a shallow dish. Pour marinade over pork. Seal bag. Marinate in refrigerator 1 hour; turn bag occasionally. Drain pork; discard marinade.

TO GRILL ON A CHARCOAL GRILL: arrange hot coals around a drip pan. Test for medium-hot heat above pan. Place meat on grill rack over the drip pan. Cover and grill for 30 to 35 minutes or until an instant-read thermometer inserted in meat registers 155 degrees F. (For a gas grill, preheat grill. Reduce heat to medium-high. Adjust for indirect cooking. Place meat on rack in a roasting pan, place on grill rack, and grill as above.)

TO BAKE IN AN OVEN: Preheat oven to 350*. Bake pork until cooked through, appx. 35 minutes.

Let stand 10 minutes. Slice tenderloins and serve with Salsa.

Salsa: Combine all salsa ingredients in a small bowl; set aside. Makes 1.5 c salsa.

Serves 8

For those on Flex: 167 cal, 5 g fat, 1 g fiber per serving

-- Better Homes and Gardens Magazine

1/2 tsp ground cinnamon
2 tsp ground cumin
2 tsp ground coriander
2 tsp olive oil
1 lb lean boneless pork tenderloin or pork loin OR four 4 oz boneless chops
10 oz uncooked plain whole-wheat couscous
2 c fat-free chicken broth
8.5 oz canned water-packed apricot halves, unpeeled and drained, chopped or 8 fresh apricot halves
1 TBS cilantro, fresh, chopped

In a resealable plastic bag, combine cinnamon, cumin and coriander. Add pork to bag, seal and shake until well-coated; allow to marinate 20 minutes. (Note: You may use a medium glass bowl instead, if desired.)

Heat oil in a large skillet over medium-high heat; cook pork, turning once, until light pink and cooked through, about 8 minutes.

Meanwhile, prepare couscous according to package directions using broth instead of water. Fold apricots and cilantro into cooked couscous and stir.

Serve chops on top of couscous.

Yields 1 chop and about 1 1/4 cups of couscous per serving sauce over both.

16 oz lean pork tenderloin
1 small apple, chopped
1 small zucchini, sliced
1/2 red onion, chopped
1 c canned pineapple, drained, chopped
1/2 red bell pepper, chopped
1 clove garlic, diced
1/4 c sweet and sour sauce (120 calories, 0 g fat, 0 g fiber)
Cooking spray (or healthy oil, if you need it)
Brown rice, for serving

Cook rice according to package directions.

Slice tenderloin into thin strips. Spray a nonstick skillet with cooking spray (or use healthy oil) and cook tenderloin until evenly browned on both sides. Remove.

Spray again and saute fruits and vegetables until crisp-tender. Add pork and sweet and sour sauce. Stir fry for 1-2 minutes until fully coated and pork is cooked through.

Serve over rice.

Serves 4-5

-- posted by Ambernorfolk on the WW Core Board, 7/06

1/4 cup fresh lime juice
2 tablespoons olive oil
1 teaspoon red or yellow curry powder
1/4 teaspoon dried crushed red pepper
1 (3-lb.) pork loin, trimmed and cut into 1-inch pieces
18 (8-inch) wooden or metal skewers

1. Whisk together first 4 ingredients. Place pork in a shallow dish or large zip-top plastic freezer bag; pour lime juice mixture over pork. Cover or seal, and chill 1 hour, turning occasionally.

2. Soak wooden skewers in water 30 minutes to prevent burning.

3. Remove pork from marinade, discarding marinade. Thread 5 pork pieces evenly onto each skewer, leaving a little space between pieces.

4. Grill pork, covered with grill lid, over medium-high heat (350° to 400°) 7 to 9 minutes or until done, turning once.

Yield: Makes about 6 servings

--Southern Living, JUNE 2006

1 c plain yellow cornmeal
1/2 tsp nutmeg
1 TBS Italian seasoning
1/2 c grated or shredded soy or FF Parmesan
cheese
2 large eggs
1 pork tenderloin (about 1 lb), cut into twelve 1" thick slices and pounded out 1/2" thick
Salt and pepper
2 TBS olive oil

Combine the cornmeal with the nutmeg, Italian seasoning and cheese in a shallow dish. Beat the eggs and place them in a second shallow dish. Season the pork slices with salt and pepper; dip each slice in egg, then dredge in the cornmeal mixture.

Heat olive oil in a large skillet over medium heat. Cook the meat until golden on both sides, reducing the heat slightly for the last couple of minutes. Cook approximately 6 to 7 minutes total. Cook the cutlets in two batches, if necessary, to avoid overcrowding the pan. Remove from pan; season with bit more salt, if necessary.

Serve over whole-wheat pasta with the red sauce of your choice.

Serves 4-6

-- adapted from Everyday with Rachael Ray magazine (original recipe: mini Milanese-style pork tenderloin with raw tomato sauce)

2 (1 lb each) pork tenderloins
1/2 tsp salt
1/4 tsp pepper
1/4 tsp cinnamon
1/4 tsp cardamom, ground
1/4 tsp cumin
2 tsp canola oil
2 medium pears, cored, peeled, and diced

Preheat oven to 450*. Combine salt, pepper, cinnamon, cardamom and cumin in a small bowl. Place tenderloins side by side in a roasting pan. Rub spice mixture over pork and drizzle with oil. Roast for 10 minutes, then turn pork over and continue roasting another 10 minutes, or until pork is cooked through.

Remove pork to a serving platter. Pour off fat in pan and place over medium heat. Add pears and cook, stirring until pears are tender, about 10 minutes. Slice pork and arrange over pear sauce.

Serves 6-8

-- posted on the WW Core Board

1 c canned light coconut milk (183 calories, 16 g fat, 0 g fiber)
2 to 3 tsp Thai red curry paste (see note below)
2 tsp canola oil
1 lb pork tenderloin, trimmed, cut into 1/2" slices and then halved
1/4 tsp salt
1 c diced fresh pineapple or 1 (11 oz) can pineapple tidbits, drained
4 c cooked brown jasmine or other brown rice
1/2 c chopped fresh basil leaves
Red bell pepper slices for garnish (optional)

Whisk together coconut milk and curry paste in a small bowl; set aside. Heat oil in a large nonstick skillet on medium-high. Add pork and salt and cook 3 minutes; turn and cook 2 more minues or until cooked through. Stir in pineapple; cook until heated. Add rice and coconut milk mixture; stir until well-combined and heated through. Stir in basil and serve immediately. Garnish with bell pepper if desired.

NOTE: If you have regular coconut milk, use half the amount and add water to equal the called-for amount. For milder flavor, decrease curry paste to 1 tsp.

Per serving: 332 calories, 22 g protein, 8 g fat (2.9 g saturated fat), 51 mg cholesterol, 1 g fiber

Serves 5

-- Charlotte Observer, 12/3/07

There is a total of 9 tsp of oil in this recipe.

FOR THE PORK:
1 TBS paprika
1 tsp dried thyme
1/4 to 1/2 tsp cayenne pepper
Coarse salt and ground pepper
2 pork tenderloins (10 to 12 ounces each)
1 TBS canola oil

FOR THE BLACK-EYED PEA SALAD:
1 tsp Dijon mustard
2 TBS cider vinegar
2 TBS canola oil
1 can (15 oz) black-eyed peas, drained and rinsed
1 package (10 oz) frozen corn kernels, thawed
1 red bell pepper (ribs and seeds removed), finely diced
2 scallions, thinly sliced
Coarse salt and ground pepper

1. Make pork: Preheat oven to 450°. In a small bowl, combine paprika, thyme, cayenne, 1 teaspoon salt, and 1/4 teaspoon pepper; set spice mixture aside.

2. Place pork on a rimmed baking sheet; rub with oil. Sprinkle all over with spice mixture, patting in gently. Roast until an instant-read thermometer inserted in the thickest part of meat registers 150°, 20 to 25 minutes; let cool.

3. Make black-eyed pea salad: In a medium container, whisk mustard, vinegar, and oil. Add all vegetables. Season with salt and pepper; toss to combine. If preparing this recipe in advance, see storage instructions (below).

4. Serve: If stored in refrigerator, bring pork and black-eyed pea salad to room temperature. Thinly slice pork; serve with black-eyed pea salad.

Note: Store roasted pork covered, in refrigerator; black-eyed pea salad covered, in refrigerator.

Serves 4

-- Everyday Food magazine, a Martha Stewart publication

2 lb boneless pork loin
2 TBS canola oil, divided
2 tsp ground cumin
Coarse salt and ground pepper
2 medium sweet potatoes (about 1 lb total), peeled and cut into 3/4" cubes
1/4 tsp red-pepper flakes (optional)
2 TBS fresh lime juice (from 1 lime), plus wedges for serving
1 (14.5 oz) can black beans, rinsed and drained
1/2 medium red onion, finely chopped
1/2 c chopped fresh cilantro

Preheat oven to 450*, with racks in upper and lower thirds of oven. Place pork on a rimmed baking sheet. Rub with 1 TBS oil; season with cumin, salt and pepper.

Place sweet potatoes on another rimmed baking sheet; drizzle with 2 tsp of oil. Season with red-pepper flakes (if using), salt and pepper. Toss to coat. Place sweet potatoes on lower rack. Place pork on upper rack.

Roast sweet potatoes until tender, tossing once during cooking. Roast pork until an instant-read thermometer inserted in the thickest part of the meat registers 145*, 35-40 minutes. Remove from oven, and cover loosely with alumninum foil; let rest about 10 minutes.

While pork and potatoes are cooking: in a large bowl, whisk lime juice with remaining 1 tsp oil, salt and pepper to taste. Add cooked sweet potatoes, beans, onion, and cilantro; mix gently to combine. Thinly slice pork, and serve with salad and lime wedges.

Serves 4

-- adapted from Everyday Food magazine, a Martha Stewart publication

Edamame (sweet soybeans) are full of fiber, which lowers cholesterol levels. Tomato paste contains high amounts of heart-healthy phytochemical lycopene.

Nonstick cooking spray
12 oz boneless pork loin or sirloin, trimmed of fat and cut into bite-sized strips
1 (14 oz) can reduced-sodium chicken broth
1 (6 oz) can no-salt-added tomato paste
1/2 c bottled cilantro-flavor salsa or basic salsa
1/2 tsp ground cumin
1 medium zucchini, halved lengthwise and thinly sliced (2 cups)
1 c frozen sweet soybeans (edamame) or baby lima beans
1 small mango, pitted, peeled, and chopped (about 1/2 cup)

Lightly coat a large saucepan with nonstick cooking spray. Preheat over medium-high heat. Add pork to hot pan; cook and stir for 2 minutes or until browned.

Add broth, tomato paste, salsa and cumin; stir until combined. Stir in zucchini and soybeans. Bring to boiling; reduce heat. Simmer, covered, for 10 minutes or until vegetables are tender. Top each serving with chopped mango.

Serves 4

For those on Flex: 243 cal, 7 g fat, 6 g fiber per serving

-- Better Homes & Gardens magazine, March 2007