Thought for Food

Servings: 8

10 ounces lean pork cut into 1-inch cubes
3 tablespoons flour
salt and fresh pepper
2 medium Spanish onions, peeled and diced
4 cloves garlic, peeled and minced
6 medium plum tomatoes, diced
3 cups homemade or canned, defatted, low-sodium chicken stock
2/3 cup Madeira (optional)
2 16-oz. cans chickpeas
1/2 cup green stuffed olives, coarsely chopped (optional)
1 teaspoon dried basil
3/4 cup golden or dark raisins (optional)
1/2 cup finely chopped red bell pepper
2 tablespoons capers, drained
1/2 teaspoon dried oregano
1/4 cup chopped fresh parsley or scallions

1. On a cutting board or in a plastic bag, toss the pork cubes with flour. Lightly coat a large nonstick Dutch oven or soup pot with no-stick vegetable oil spray and brown the pork cubes well over medium-high heat. Season the pork with salt and pepper. Remove the pork cubes and wipe out the pot.

2. Lower the heat to medium, add the onions and garlic, lift the pan off the burner, and lightly coat them for 1 to 2 seconds with no-stick vegetable oil spray. Saute for 5 to 8 minutes or until softened, adding a teaspoon of water if needed for moisture.

3. Add the cooked pork, plum tomatoes, stock, Madeira (if desired), garbanzos, olives (if desired), and basil. Bring to a boil. Lower the heat and simmer for 45 minutes, covered, stirring occasionally. Pour the liquid into a defatting cup and then pour the defatted liquid back into the pot.

4. Add the raisins (if desired), pimentos, capers, oregano, and parsley or scallions and simmer, uncovered, for 15 minutes.

Source: Lowfat Cooking for Dummies

Technorati Tags: Cooking, Recipes, Low fat, Stew

Posted by Ian McKenzie at 09:49 PM | Permalink | Comments (0) | TrackBacks (0)

Kind of like honey-mustard pork, but with a New England twist. Use the best pure maple syrup you can find…please… [TheRedKitchen]

1 package pork tenderloin (about 2 lbs.), trimmed and cut crosswise into 3/4 ” slices
Salt & pepper to taste
4 Tablespoons olive oil
1 medium or 2 small onions, sliced
2 1/2 cups chicken broth
6 Tablespoons pure maple syrup
2 Tablespoons cider vinegar
2 Tablespoons Dijon mustard

Heat the oil in a large skillet. Season the pork with the salt & pepper, and cook it until browned on both sides, about 4 minutes per side. You may have to do this in two batches…don’t crowd the pan or the meat will not brown properly. Remove the pork to a plate and set aside.

Add the onion to the same pan, and saute for about five minutes. Add chicken broth, bring to a boil, and reduce for about 5 minutes. Whisk in the maple syrup, vinegar, and mustard.

Return the pork to the pan, along with any accumulated juices, and simmer until heated through, about 2 minutes.

Serve with starch and veggies of your choice. Makes 6-8 servings

Posted by Ian McKenzie at 10:06 PM | Permalink | Comments (0) | TrackBacks (0)

1/2 cup brown sugar
1 tsp dry mustard
1/4 cup cola
3 to 4 pound pre-cooked ham

Pre-heat oven to 325.

Combine brown sugar and mustard. Moisten with cola to make a smooth paste. Reserve remaining cola. Score the ham with shallow slashes in a diamond pattern. Rub ham with mixture. Place ham in roasting pan and add remaining cola. Cover and cook for 2 hours.

Posted by Ian McKenzie at 05:54 PM | Permalink | Comments (0) | TrackBacks (0)

3/4 cup bottled iced tea
3/4 cup balsamic vinegar
2 carrots, peeled and cut into 1/2-inch cubes
2 stalks celery cut into 1/2-inch pieces
1 medium red onion cut into 1/2-inch pieces
4 potatoes, peeled and cut into 1/2-inch cubes
6 portobello mushrooms, cut into 2-inch pieces
2 red or yellow peppers, cut into 2-inch pieces
1/3 cup vegetable oil (divided)
1 clove of garlic chopped
2 tsp. dried oregano
2 lb pork tenderloin

Pre-heat oven to 475° F

In a small saucepan, bring iced tea and vinegar to boil over medium-high heat. Reduce heat and simmer until very thick, about 10-12 minutes. Remove from heat and let cool.

Toss all the vegetables in oil, garlic and oregano. Season with salt and pepper and place in the bottom of a roasting pan. Coat pork with oil, season with salt and place on top of the vegetable mixture. Brush glaze over pork.

Roast, uncovered for 35 minutes. Transfer pork to platter, tent with foil and let rest for 15 minutes. Reduce oven temperature to 375° F, stir vegetable mixture and return to oven until cooked through, about 15 minutes.

Technorati Tags: Recipes, Roasting, Pork, Vegetables

Posted by Ian McKenzie at 07:45 PM | Permalink | Comments (0) | TrackBacks (0)

Posted by Ian McKenzie at 04:23 PM | Permalink | Comments (0) | TrackBacks (0)