Authentic and delicious. This Asian meal is memorable, brilliant and I want more NOW !

Pork Chop Suey

4 servings
280 calories per serving

1 c chicken broth
3 T soy sauce
2 T molasses
1/4 t pepper
5 ts cornstarch
2 T oil, divided
1 lb. pork tenderloin, trimmed, halved lengthwise and cut into strips
1 medium onion, sliced thinly
1 medium red or green bell pepper, sliced thinly
3 c bean sprouts (fresh or canned from the asian section of your market)
1 T minced fresh ginger

Mix broth, soy, molasses and pepper. Take 2 T of the mix and stir in cornstarch and set aside. Heat 1 T oil in a non stick skillet and cook pork. Cook 5 minutes to brown it and then place in a bowl and set aside. Add 1 T oil to the skillet and cook onion 3 minutes then add the pepper and cook another 3 minutes. Add bean sprouts and ginger and cook another 3 minutes then add the broth and bring to a boil. Cook 4 minutes and then add cornstarch mix and pork and cook 2-3 minutes to thicken sauce and finish up the pork.

For just 130 calories, add ½ c of chow mein noodles to the side.

This is a fantastic dish – the feta cheese brings a nice flavor and makes the dish much more special. It’s a great balanced meal in a bowl – all your protein, veggies and carbs all in one nice package.

Pork and Orzo

6 servings
373 calories per serving

1 ½ lb. pork tenderloin
1 t coarsely ground pepper
2 T oil
½ t Kitchen Bouquet (flavoring in the gravy or spice section of your market)
3 qt. water
1 ¼ c orzo
¼ t salt
6 oz. baby spinach
1 c grape tomatoes, halved
¾ c reduced fat feta cheese, crumbled
Lemon juice

Rub pepper into meat and cut into bite sized pieces then cook in oil over medium heat for 10 minutes or until no longer pink. Stir in Kitchen Bouquet and stir well. Cook pasta for 9 minutes in boiling water and then stir in spinach and cook a minute longer. Add tomatoes to the pork and cook 1 minute then add the drained orzo and finally add the feta cheese. Just before serving, splash with some fresh lemon juice.

This tenderloin comes out juicy and tender after cooking all day. There is nothing quite as convenient as a crock pot ! The onion soup mix holds all the flavor you need to make this a family favorite.

Crock Pot Pork Loin

6 servings
291 calories per serving

2 lb. pork tenderloin
1 oz. envelope dry onion soup mix
1 c water
3/4 c red or white cooking wine
3 T garlic, minced
3 T soy sauce
Salt and pepper to taste

Place meat in crock and sprinkle with the soup mix. Add water, wine and soy and turn the meat to coat it. Spread garlic on top of roast and sprinkle with salt and pepper. Cook on high 4 hours or low 7-8 hours. If you like the top to be brown, broil for a few minutes before slicing.

Use tart plums if you don’t want this dish to be too sweet. Fruity yet savory and plums just go so well in fruited dishes !

Pork and Plums

4 servings
287 calories per serving

1 T oil
1 lb. pork tenderloin cut into thin, short strips
1 T plus 1 ½ t cornstarch
1 carrot thinly sliced on the diagonal
3 scallions, thinly sliced
2 cloves garlic, minced
1 lb. plums cut into ½ inch slices
1 c chicken broth
2 T plum jam
1 T cider vinegar
1 T soy sauce
½ t ground ginger

Heat oil in a large skillet on medium high heat. Mix pork with 1 T cornstarch and rub it in. A good way to do this is place both in a Ziploc bag, seal and then mush it around repeatedly. Cook the meat 5 minutes and then transfer to a plate. Reduce heat to medium and cook the carrot, scallions and garlic for 1 minute and then add the plums and cook for another 5 minutes or until they start to get soft.

Whisk broth, jam, vinegar, soy, ginger and the rest of the cornstarch and pour into the pan and bring to a boil and cook 1 minute then lower the heat and place the pork back in the pan and cool 3 minutes or until all is heated.

Sometimes the simplest of ingredients makes the best meals. This recipe has just a few components, but they complement each other beautifully. This was an excellent meal !

Pork Medallions and Potatoes

4 servings
285 calories per serving

2 T oil
1 lb. red potatoes cut into small cubes
Salt and pepper to taste
1/2 c water
3 scallions, thinly sliced
1 lb. pork tenderloin
1 lemon, sliced thin
1/4 c cilantro leaves
Salt and pepper to taste
½ t garlic powder

Heat 1 T oil in skillet over medium high heat. Add potatoes and season with salt and pepper. Cook 8-10 minutes or until brown. Add 1/2 c water, cover and cook until potatoes are tender, about 10 minutes. Add scallions and cook 2 minutes longer. Transfer to a bowl and keep warm. Cut tenderloin into 12 slices and press down to flatten into even pieces and dry on a paper towel (wet meat will not brown up nicely), sprinkle with salt, pepper and garlic powder. Heat 1 T oil in skillet on medium high heat. Cook pork in batches 2-4 minutes per side. Serve with potatoes and lemon slices and garnished with cilantro leaves.

This is a meal that the family was raving about…there was much satisfaction around the dinner table the night I made this one ! Even though it is a very quick sauce, it grabs the flavor from the pork and quickly becomes a sauce full of depth. Be sure to add on the fresh herbs – they really add to the awesome flavor of this dish.

Parmesan Pork and Penne

4 servings
380 calories per serving

If you don’t use the FiberGourmet pasta, the meal does not come in under 400 calories.

8 oz. FiberGourmet penne pasta
3 T bread crumbs
3 T grated parmesan cheese
¾ lb. pork tenderloin sliced thinly
2 t oil
Pam
14.5 oz. can diced tomatoes, undrained
14.5 oz. can diced tomatoes, drained this time
8 oz. tomato sauce
2.25 oz. can sliced black olives, drained
Salt and pepper to taste
½ t basil flakes
½ t oregano flakes
½ t parsley flakes
Salt and pepper to taste
2 T fresh chopped basil

Cook pasta according to package instructions. Combine breadcrumbs and cheese in a zip loc bag then add the pork slices and shake. Heat oil in skillet and also spray it with Pam and then cook pork 4-6 minutes or until browned on both sides. Add tomatoes, sauce, salt, pepper and olives and bring to a boil the reduce heat to low and simmer 10 minutes or until pork is tender. Serve pork mix over cooked penne. Garnish with fresh chopped basil.

This tasted equally as good all nestled inside a wrap for easy portability…what a great brown bag lunch !

Grilled Pork Salad

4 servings
400 calories per serving

¼ c oil
2 T lime juice
1 T Dijon mustard
½ t salt
1 lb. pork tenderloin
Raspberry Vinaigrette
3 bunches watercress torn into pieces
1 small peach, cut into ½ inch pieces
½ c raspberries

Mix oil, lime, mustard, and salt in a zip loc bag and add pork. Mix up and refrigerate in the sealed bag at least 1 hour. Heat grill and cook pork 10 minutes each side or until done. Cut diagonally into ¼ inch slices and set ½ of it aside for another meal. Arrange meat on watercress pieces and drizzle with vinaigrette then garnish with fruit.

Vinaigrette
¼ c oil
2 T raspberry vinegar
1 t honey
½ t salt
½ t ground mustard

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This is a great way to prepare pork tenderloin – the mustardy crust adds great flavor.

Herbed Pork Tenderloin

6 servings
167 calories per serving

1 ½ lb. pork tenderloin
3 T Dijon mustard
1 T buttermilk
2 t fresh thyme
2 t coarsely ground pepper
¼ t salt
2/3 c soft bread crumbs (just put bread in a food processor and processor to form crumbs)

Preheat oven to 425 degrees. Mix mustard, breadcrumbs, thyme, pepper, and salt and spread over meat then place on a rack in a roasting dish, cover and cook 15 minutes then uncover and continue cooking 45 minutes more. Let stand for 10 minutes before slicing.
FETTUCINE WITH HAM

Pork just has such flavor ! And when you add garlic and lime you get a great marinade that can easily be adjusted to just your taste. I added a ton of garlic powder to mine and the tenderloin was just fantastic !

Garlic and Lime Pork Tenderloin

6 servings
160 calories per serving

2 ¾ lb pork tenderloins
4 cloves garlic, sliced thin
2 T grated lime peel
1 T oil
2 t lime juice
½ t honey
¼ t salt
1/8 t pepper

Heat grill. Make small slits around the tenderloins and place slices of garlic inside them. Combine all the rest of the ingredients and brush over the pork. For extra garlicky goodness, sprinkle liberally with garlic powder just before cooking. Grill the tenderloins 20-25 minutes or until no longer pink.

You can also do this in the oven if you it is wintertime or you don’t have a grill. Preheat your oven to 400 degrees and place pork on a rack inside a baking pan. Place about ½ c of water in the bottom of the pan to help keep the pork moist during the longer cooking time. Cook 45 minutes to one hour flipping and re-basting during the halfway point.