CRANBERRY PORK CHOPS

Looking for a festive main dish that's perfect for the holiday season? These tender pork chops are smothered in a sweet-tart cranberry orange sauce that brings all the warm flavors of Thanksgiving and Christmas to your table. It's an easy meal that looks special enough for company! 

1/2 tsp pepper

1/4 tsp celery salt

4 boneless pork loin chops (about 12-oz total;) 

2 tsp cooking oil (I suggest olive oil)

1 large onion, sliced thin and separated into rings

2 tbsp water

3/4 cup cranberries

1/4 cup sugar (or equivalent of your favorite sugar substitute)3=

3 tbsp water

2 tbsp frozen orange juice concentrate, thawed

1 tsp finely shredded orange peel

1/2 tsp ground sage

1/4 tsp salt

In a small bowl stir together pepper and celery salt; rub onto both sides of chops. In a medium skillet heat oil over medium-high heat. Cook chops and onion rings in the hot oil until chops are browned, turning once. Carefully add the 2 tablespoons of water to the skillet. Cover and cook over medium heat for 15 to 20 minutes or until juices run clear (160-degrees on meat thermometer). Transfer chops to serving plate; keep warm. Remove onions from juices with a slotted spoon and set aside.

Meanwhile, for the sauce, in a medium saucepan, combine cranberries, sugar, the 3 tablespoons of water, orange juice concentrate, orange zest, sage and salt. Cook, stirring, over medium heat about 10 minutes or until the cranberry skins pop and the mixture thickens. Stir in the onions and heat through. Serve the sauce with the pork chops.

Yield: 4 servings  Per serving: 209 calories, 8g total fat (2g sat), 38 mg cholesterol, 264mg sodium, 22g carbs, 2g fiber, 13g protein

🎅 Holiday Serving Tip: Pair with green beans, roasted vegetables, or mashed cauliflower for a beautiful holiday plate that's both comforting and diabetes-friendly! 

❓ What's your favorite holiday side dish to serve with pork chops? Share below and inspire the group! 👇 

recipe and photo BH&G Diabetic Meals

AI assisted

COCKTAIL MEATBALLS WITH QUICK SWEET AND SOUR SAUCE

1 lb prepared meatballs (your choice beef, turkey, mixed, etc)

Sauce:

1/3 cup ketchup

1/4 cup cider vinegar

1/4 cup Splenda Stevia Granular

2 tsp Worcestershire sauce

2/3 cup cold water

1 tbsp + 1 tsp cornstarch

Preheat oven to 350 degrees.

Bake meatballs 15 minutes or until no longer pink, if homemade. Bake until heated through if using frozen.

Meanwhile, in a small saucepan combine all sauce ingredients. Place pan over medium heat and simmer until thickened and clear. Pour sauce over meatballs.

Serve meatballs hot. Keep warm in a slow cooker, if necessary.

Yield: Approximately 10 (3 to 4 meatballs)

file photo for reference only

PARMESAN CORN BREAD PUFFS

Nonstick cooking spray

1/2 cup all-purpose flour (I suggest white whole wheat flour)

1/3 cup yellow corn meal

4 tsp sugar (or the equivalent of your favorite substitute) 

1 tsp baking powder

Dash of salt, if desired

1 slightly beaten egg white

1/3 cup fat-free milk (personally, I use whole milk)

2 tbsp olive oil

2 tbsp grated Parmesan cheese

Coat 12 1 2/4-inch (I use my mini muffin pans) with nonstick cooking spray and set aside.

In a large bowl, stir together flour, cornmeal, sugar, baking powder and salt. In a separate bowl, stir together the egg white, milk and oil; add to the flour mixture, stirring just until smooth. Spoon into prepared muffin cups, filling each about three-fourths full.

Bake at 425-degrees 10 to 12 minutes or until golden brown. Remove from pan and cool just enough to handle on a wire rack, about 5 minutes.. Place cheese in a plastic bag. Add warm puffs a few at a time and toss to coat with the cheese. Serve warm.

Yield: 12 puffs Per puff: 69 calories, 3g fat (1g sat), 1 mg cholesterol, 40 mg sodium If you use my info in ( ), you might change some of these numbers slightly

Diabetic Exchanges: 1/2 starch, 1/2 fat

recipe and photo BH&G Diabetic Meals

OLD FASHIONED COWBOY BEANS

Yes, beans are carbs but they are the good carbs. They are also protein and fiber, vital for diabetics.

1 pound dried pinto beans

1/4 pound salt pork*
1 teaspoon salt
1 onion, diced
14 1/2 ounces can whole tomatoes, chopped
3 tablespoons chili powder

Jalapeno pepper slices for garnish, optional

Pick beans clean and wash. Place in a large pot (at least 4 quarts). Cover with water and soak overnight. Do not skip this step.
 
When ready to cook, drain beans and add fresh water to cover 1 inch above beans. 
 
Add salt pork and salt. Boil for 30 minutes. 
 
Add onions, tomatoes and chili powder and continue boiling for 2 to 3 hours or until the beans are tender. 
 
Add additional water as needed.

*I usually use about 1/2 pound lean cubed ham as I believe it is a healthier option than the salt pork.

file photo

 

LEMONY MIXED VEGETABLES

1 cup reduced-sodium chicken broth

1/4 tsp ground coriander

1/8 tsp salt

1/8 tsp black pepper

8-oz fresh green beans, cut into 2-inch pieces (about 2 cups)

2 cups thinly bias-sliced carrots

1 cup cauliflowerets

1/2 medium red bell pepper, cut into 1-inch pieces

1 tbsp snipped fresh oregano or 1 tsp dried, oregano

1 tbsp cold water

1 1/2 tsp cornstarch

1/2 tsp finely shredded lemon peel

4 tsp lemon juice

In a large saucepan combine broth, coriander, salt and black pepper. Bring to a boil and add the green beans. Return to boiling; reduce heat. Cover and simmer 20 minutes. Add carrots, cauliflower, and red pepper. Return to boiling; reduce heat. Cover and simmer 5 minutes or until vegetables are crisp-tender.

Using a slotted spoon, transfer vegetables to a serving bowl, reserving broth mixture in saucepan. Cover vegetables to keep warm.

In a small bowl stir together oregano, water, cornstarch, and lemon peel. Stir the mixture into the saucepan and cook, stirring, over medium heat until slightly thickened and bubbly. Cook and stir another 2 minutes. Stir in lemon juice. Pour mixture over vegetables and toss lightly to coat.

Yield: 6 servings Per serving: 49 calories, 0g fat, 0mg cholesterol, 184 mg sodium, 11g carbs, 3g fiber, 2g protein

This is a good side dish to a protein item.

recipe & photo from a BH&G Diabetic Meals book

OLD-FASHIONED EGGNOG

Looking ahead to the holidays, here is a diabetic recipe for eggnog. This recipe is from an old Diabetic Living magazine.

3 cups 1% milk, divided

1 1/2 cups fat-free half and half

1 tbsp + 1 tsp cornstarch

3 large eggs, well beaten

2/3 cup Splenda Granular

2 tsp vanilla extract

1/2 tsp nutmeg 

In a large saucepan, thoroughly whisk together 1 cup of the milk, the half and half, cornstarch, eggs, and Splenda. Cook over low heat, stirring constantly, until thick enough to coat the back of a spoon. Remove from the heat. Stir in the vanilla and nutmeg until combined. Stir in the remaining milk and allow to cool to room temperature.

Refrigerate until serving time.

Garnish each cup with a sprinkle of cinnamon, if desired.

Yield: 8 servings

Per serving: 100 calories, 11 g carbs, 6 g protein, 3 g fat (1 1/3 g saturated)

Note: If you want alcohol in your eggnog substitute 1/2 to 1 cup of rum or brandy for the same amount of the milk. But remember that will change the nutritional numbers.

file photo

PORK AND EGGPLANT STEW

Nonstick cooking spray

8-oz lean boneless pork, cut into 3/4-inch cubes

1 large onion, sliced and separated into rings

1 garlic clove, minced

1 small eggplant, peeled and cubed

1 can (14.5-oz) low sodium tomatoes, cut up

1 medium bell pepper, cored and cut into strips

1 can (5.5-oz) low-sodium vegetable juice

1 tsp dried oregano, crushed

1 tsp dried basil, crushed

1/4 tsp salt

1/4 tsp black pepper

2 tbsp snipped fresh parsley

1/4 cup crumbled feta cheese, optional

Coat a Dutch oven (or a large pan) with the nonstick spray. Preheat over medium heat and add the pork, onion, and garlic. Cook until the pork is browned and the onion is tender.

Stir in the eggplant, tomatoes with their juice, bell pepper strips, vegetable juice, oregano, basil, salt, and pepper. Bring to boiling. Reduce heat. cover and simmer 10 to 15 minutes or until veggies are tender. Stir in the parsley.

Ladle stew into serving bowls and sprinkle with the cheese, if using.

Yield: 4 servings Per serving: 138 calories, 4g total fat (1g sat), 26 mg cholesterol, 180 mg sodium, 15g carbs, 4g fiber, 10g protein

recipe and photo BH&G Diabetic Meals

BEWARE OF SUGAR IN FRUIT JUICE

Diabetics, especially, must be very careful with fruit juices. There are so many juice beverages today and many are full of extras. Most are no longer 100% juice. While even 100% juice can have a high sugar content, the others are often loaded with added sugars. For example, if the nutrition label on your juice says "fructose" or "high fructose corn syrup", you know you are getting added sugar. Be very careful with juices! You are better off to eat the whole fruit instead of drinking the juice in your every day diet.

file photo

DIABETIC PEACH BARS

I love peaches so when I saw a Peach Bars Recipe on Pinterest I knew I had to make myself a diabetic version. It is delicious and my family was surprised that it had no added sugar. If you like peaches, give this a try.

1 box (2-layer size) yellow sugar-free cake mix

1/3 cup butter, softened

2 large eggs, divided

1 can (29-oz) peaches in light syrup, drained*

1 (8-oz) fat-free cream cheese

1/3 cup Stevia granulated

1 tsp vanilla extract

Preheat oven to 350 degrees.

In a mixing bowl, combine the cake mix, butter, and 1 of the eggs by mixing with a fork until crumbly. Remove 1 1/2 cups of the crumbs and set aside. Press the remaining crumb mixture onto the bottom of a 9 x 13-inch baking dish or pan. Bake at 350 degrees for 10 minutes.

While crust bakes, drain peaches into a colander, rinse with cold water, and drain well. *(May use fresh peaches, peeled and cut up; no rinsing necessary!) Cut peaches into bite-size pieces and place over the baked crust.

Combine the cream cheese, Splenda, and vanilla extract in mixer bowl; beat until creamy. Spread over the peaches; sprinkle remaining crumb mixture over the top.

Bake 30-35 until lightly browned. Allow to cool 10-15 minutes before serving.

*Canned peaches with Splenda or Stevia are best to use.

This is delicious served warm with a dollop of sugar-free whipped topping or ice cream.

Remember this is a dessert. One serving and share the rest with family and friends. This is a good recipe to take when going to a family dinner, pitch-in meal, etc. You know you can have a small piece of dessert with everyone else because you know what's in it.

FLOUNDER WITH TOMATOES AND PEPPERS

This recipe is for one serving. Must be adjusted for more servings.

1 or 2 (5-oz) fresh or frozen flounder fillets (or other thin mild-flavored fillets

2 tsp olive oil

1 small green chile pepper, chopped to 2/3 cup*

1/3 cup finely chopped onion

2 small plum tomatoes, chopped

1 tsp capers, drained, optional

3 kalamata olives. pitted and sliced

1/8 tsp black pepper

fresh parsley sprigs for garnish, optional

Thaw fish, if frozen. Rinse fish and pat dry with paper towels. Set aside.

In a medium skillet heat the oil over medium heat. Cook the green chili and onion in the hot oil about 4 minutes or until tender. Add the tomatoes, cover and simmer for 5 minutes.

Stir in the capers and olives. Arrange the fish on top of the vegetables. Sprinkle with the black pepper. Cover and simmer 4 to 6 minutes or just until the fish flakes easily when tested with a fork. Transfer to dinner plate and garnish with the parsley, if desired.

*When handling chile peppers always wear gloves or wash hands thoroughly with soap and water. Do not touch eyes before washing hands good.

Calories 295, 11g fat (2g sat), 68 mg cholesterol, 219 mg sodium, 20g carbs, 4g fiber, 30g protein

recipe idea and photo BH&G Diabetic meals