The simplest recipes often turn out the biggest flavors and this is no exception. A great sear, lemon pepper and a balsamic glaze make this the perfect pork dish.
Balsamic Pork Medallions
4 servings
210 calories per serving
4 4 oz. boneless pork chops
2 t lemon pepper
Pam
1/2 c balsamic vinegar
1/3 c fat free vegetable broth
Sprinkle meat with seasoning. Spray a nonstick skillet with Pam and place over medium high heat. Add meat and cook 4 minutes each side or until lightly browned. Remove from skillet and keep warm.
Wipe pan clean and then add vinegar and broth. Cook 6-7 minutes or until sauce has reduced and thickened. Spoon over chops and serve immediately.
This goes together in no time, but then you have to be around the house to tend to the meat every couple of hours as it SLOW cooks in the oven. But it is worth EVERY second. Just plan this one for a day you are inside anyhow.
The sauce is deep and rich and thick and very authentic – it rivals any you would find at a good BBQ Joint !
Chipotle Pulled Pork
12 servings
281 calories per serving
1 T oil
2 yellow onions, diced
2 T chili powder
1 T ground cumin
2 t paprika
1 t cayenne pepper
12 oz. bottle of lager beer
¾ c ketchup
¾ c cider vinegar
½ c whole grain mustard
2 T tomato paste
1 T canned chipotle pepper in adobo sauce, minced (here is where you can really spice it up – the more chipotle pepper, the hotter it will be !)
1 T adobo sauce (from can above)
5 lb. bone in pork butt or pork shoulder
Preheat oven to 300 degrees. Heat oil in a Dutch oven on medium low heat and cook onions about 20 minutes then increase heat to high and stir in chili powder, cumin, paprika and cayenne and cook 1 minute. Then stir in beer, ketchup, vinegar, mustard, tomato paste, minced pepper, adobo sauce and bring to a boil. Lower heat to medium low and cook about 10 minutes. Trim all the fat from pork, remove pan from heat and add pork putting some of the sauce on top. Cover and move pan to the oven and bake 1 ½ hours then turn the pork over, cover with more sauce , cover the pan again and cook another 1 ½ hours. Then uncover and continue to cook until the meat pulls apart easily, another 1-2 hours. Place meat in a large bowl and cover with foil. Retain sauce in a cup or bowl and refrigerate 20 minutes or so – or until the fat separates from the sauce and then skim it off. Return sauce to pan and heat 4-5 minutes. Shred the pork and discard any bone. Mix the heated sauce into the shredded meat and stir well.
This is another one of those really versatile salads – you can add into this bits of pieces of all the little leftover bits of veggies in your frig without really changing the calorie count all that much. This is great next to a sandwich or sometimes I have it all on its own with a few Triscuits next to it and call it a meal !
Chickpea Salad
4 servings
286 calories per serving
2 14 oz. cans chick peas, drained and rinsed
1 stalk celery, thinly sliced
4 radishes diced small
1 green pepper diced small
½ c chopped parsley
1 T lemon juice
1 T vinegar
1 T oil
Salt and pepper to taste
½ t garlic powder
½ t onion powder
¼ t celery salt
Combine beans and all veggies and then add the rest of the ingredients and mix well.
What a great flavor ! The honey mop at the end of the grilling makes for a perfectly sweet yet spicy chicken leg.
Grilled Honey BBQ Chicken Legs
5 servings
207 calories per serving
2 t garlic powder
2 t chili powder
2 t salt
1 t cumin
1 t paprika
1 t red pepper flakes
5 medium chicken legs (about 3 oz. each)
6 T honey
2 t cider vinegar
1 t barbeque sauce
High heat grill spray
Heat grill and spray with cooking spray. Mix all the spices in a large bowl and add the chicken. Mix around pressing the spices into the chicken so they stick much like a dry rub. Grill chicken 18 minutes. Mix honey and vinegar and mop half of it over the legs with a brush. Cook one minute. Flip legs and mop with the rest of the honey mix. Cook one final minute and then serve immediately.
This just has ‘summer’ written all over it. Use garden fresh or farmer’s market fresh veggies for the best flavors 🙂
Green Beans and Tomatoes
8 servings
90 calories per serving
1 lb. green beans, trimmed and cut into pieces
2 lb. beefsteak tomatoes, seeded and cut into ½ inch wedges
5 T balsamic vinegar
3 t minced garlic clove
½ t Kosher salt
½ t pepper
1 anchovy fillet, minced
3 T oil
Boil green beans 3 minutes, drain and rinse with cold water to stop the cooking process. Add tomatoes. Whisk vinegar, anchovy and oil and add to beans. Add salt and pepper to taste.
Refreshingly sweet with a spicy ginger flavor – this is a great drink !
Ginger Tea
8 servings
73 calories per serving
8 c water, divided
1/4 c minced ginger
1/4 c honey
1/4 c molasses
3/4 c lemon juice
1/4 c cider vinegar
4 c seltzer
Lemon slices for garnish
Mix 3 c water and ginger and boil 2 minutes. Then remove from heat and let sit 20 minutes. Strain the mix through a fine strainer into a large pitcher. Add honey, molasses, lemon juice and vinegar and mix until all dissolved. Add 6 c water then chill overnight. As you serve, mix tea with ½ c seltzer and garnish each glass with a lemon slice.
What a great grilled dish – the onions get so nice and caramelized and that gives everything tons of flavor.
Grilled Sausage, Onions and Mushrooms
4 servings
350 calories per serving
1/3 c finely chopped onion
3 T buttery spread
¾ c apple juice
1/3 c red vinegar
2 T honey
1 T steak sauce
1 t salt
½ t pepper
1 lb Italian turkey sausage
2 small onions, quartered
8 medium large fresh mushroom caps
Pam Grilled Sausage, Onions and Mushrooms
Cook onion in butter until tender then mix in apple juice, vinegar, honey, steak sauce, salt and pepper. Bring to a boil then reduce heat and simmer 20 minutes.
Boil enough water to cover sausages and add sausage to pot and cover. Reduce heat and simmer 15 minutes or until cooked through. During the last 5 minutes throw in the onion wedges. Cool for a bit then slice into 2 inch pieces. Heat grill and spray a grill pan with Pam.
Place all sausage, onions and mushrooms in a bowl and put in half the sauce and toss to coat. Place this mix in a hot grill basket and grill 10 minutes stirring frequently. Baste with the other ½ of the sauce and continue cooking 2 minutes longer.
This sweet and tangy Asian sauce is the perfect summer BBQ meal. The sweet honey chars just a bit and makes these legs super flavorful. Try serving with Asian Sesame Slaw for a perfect meal.
Asian Grilled Chicken
4 servings
240 calories per serving
8 chicken drumsticks (about 2 pounds), skinned
High Heat Pam
3 T apple cider vinegar
3 T soy sauce
4 T honey
2 T chopped parsley
2 t minced ginger
Pepper to taste
Par boil the chicken legs for 15 minutes so you don’t have to keep them on the grill too long and they don’t dry out. Preheat grill and spray with high heat Pam. Brush half the sauce on chicken legs and grill 15 minute or until done throughout. Put the remainder of the sauce in the microwave and cook 1 minute (make sure it comes to a boil). Mop the legs with the rest of the sauce when they come off the grill.
Chimichurri sauce is a great condiment – super low cal, but bursting with flavor. Served atop this already super savory steak, you can’t go wrong.
Grilled Steaks with Chimichurri Sauce
6 servings
322 calories per serving
Meat and rub:
3 boneless beef chuck flat iron steaks, ¾ inch thick – use sirloin steaks
1 t Kosher salt
½ t garlic powder
½ t ground cumin
½ t chili powder
½ t pepper
¼ t cayenne pepper
Sauce:
1 c cilantro leaves
1 c flat leaf parsley
¼ c white vinegar
3 cloves garlic, minced
½ t Kosher salt
½ t red pepper flakes
¼ c olive oil
Place meat on a baking pan. Mix together the meat rub spices and sprinkle on both sides of the meat then rub it in and cover with plastic and chill 1 hour.
Mix the chimichurri ingredients other than the oil in a blender or food processor then slowly add oil as mixture is blending. Heat grill and cook meat 5-6 minutes each side or until desired doneness. Serve with sauce.
By mixing the cream and the vinegar, you are almost making your own ‘sour’ cream. This is a very rich tasting dressing for the cucs and it is a nice side dish to serve with chicken or fish dishes.
Cucs in Cream Sauce
2 servings
70 calories per serving
2 medium cucumbers, peeled and thinly sliced
2 t salt
2 T heavy cream
2 t vinegar
¼ t salt
1/8 t pepper
Mix cucs with salt and let stand 1 hour in a colander. Drain and pat dry. Mix cream, vinegar, salt and pepper and add cucs. Chilll 3-4 hours.
