PORK TENDERLOIN WITH CUCUMBER-MANGO SALAD

2 tbsp packed brown sugar (I use 1 packed tbsp Splenda Brown Sugar Blend)

2 tsp five-spice powder

1/2 tsp salt

2 (12-oz each) pork tenderloins

4 green onions

1 mango, peeled, seeded, and chopped

1 small English cucumber, thinly sliced

1 fresh jalapeno chile pepper, stemmed, seeded, and sliced (optional) handle with care or wear gloves

Preheat oven to 425-degrees. Line a shallow roasting pan with foil, set aside.

In a small bowl combine brown sugar, spice powder, and salt; set 1 teaspoon of the mixture aside. Sprinkle the remaining mixture evenly over the tenderloins and rub in with your fingers. Place tenderloins in the roasting pan.

Roast meat about 25 minutes or until an instant read thermometer inserted in the centers registers 145-degrees. Cover with foil and let stand for 3 minutes before slicing.

Meanwhile, for the salad, slice green portions of the green onions into thin strips and chop the white portions. In a medium bowl combine all the green onions, mano, cucumber, chile pepper (if using) and rhe reserved brown sugar mixture. Slice pork and serve with the salad.

Yield: 4 servings of 3 slices pork with 1/2 cup each. Per serving: 266 calories,6g fat (2g sat), 35g protein, 18g carbs, 2g fiber, 265 mg sodium

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HAM STUFFED SWEET POTATOES

If you enjoy sweet potatoes (yams), there is no reason to give them up. Not all sweet potatoes are covered in heavy syrup and marshmallows. This recipe is a good way to enjoy a nutritious sweet potato even though you are diabetic. This recipe is for two sweet potatoes but can easily be doubled for 4 or tripled for 6.

Preheat oven to 350 degrees.

2 large sweet potatoes
1/2 tbsp butter
1/2 tbsp olive oil
1/3 cup chopped fully cooked ham (As a diabetic, I use 1/2 cup to add more protein.)
1 tbsp finely chopped onion
1/4 tsp ground cinnamon

Scrub potatoes and pierce; bake at 350 degrees for an hour or more until tender. Set aside to cool.

When potatoes are cooled enough to handle, cut a thin slice off the top of each potato. Scoop out the pulp, leaving about 1/4-inch shell. Place pulp in a bowl, add the butter, olive oil and mash. Stir the ham, onion and cinnamon into the mashed potatoes; spoon mixture into the shells.

Bake uncovered for 20 minutes to heat through.

Note: Remember cinnamon is a good blood sugar stabilizer so do not omit

There's a lot of good nutrition in a sweet potato

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BAKED GREEN BEANS AND BACON

4 cans (2 no salt) whole green beans, drained

8 slices bacon, cooked and broken up

4 tbsp salt-free butter

4 tbsp olive oil

4 tbsp Splenda brown sugar blend

2 tsp garlic powder

Preheat oven to 400 degrees.

Spread the green beans over the bottom of a 9 X 13-inch baking pan or dish: sprinkle bacon over the beans.

In a glass measuring cup, combine the butter, oil, Splenda, and garlic; microwave until butter is melted. Stir mixture well to blend.

Pour the butter mixture over the beans and bacon in the baking pan.

Bake at 400 for 45 minutes.

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BAKED PARMESAN PORK CHOPS

This recipe was given to me by a friend. She credits it to Janet's Appalachian Kitchen. I have made a minor adjustment to make it diabetic-friendly.

Parmesan Baked Pork Chops 

4 boneless pork chops
1 T. olive oil
1 C. parmesan cheese
1 C. Italian bread crumbs (use whole-grain bread crumbs and mix in Italian seasoning)
1 tsp. pepper
1 tsp. garlic powder
Nonstick olive oil cooking spray

On a plate combine the last 4 ingredients. Rub the pork chops with olive oil and then dip (coat) each one in the cheese mixture. Press the mixture over the pork chops to make sure they are well covered in it. Line a pan with tin foil and spray with cooking spray. Place the pork chops on the pan and bake at 350 degrees for 40-45 minutes.

 

PORK ROAST WITH CHERRY GLAZE

Approximately 5-lb pork loin roast

salt to taste
freshly ground black pepper to taste
1 can cherry pie filling with Splenda*
2 tbsp slivered or finely chopped plain almonds
1/2 tsp ground cinnamon

Preheat oven to 325 degrees.

Sprinkle the salt and pepper evenly over the roast. Place on meat rack in a roasting pan and place, uncovered, in 325-degree oven for 2 1/2 hours. Meat should reach an internal temperature of 175 degrees.

In a small mixing bowl combine the pie filling, almonds, and cinnamon until well blended. During the last 30 minutes of roasting, spread the glaze on the roast (reserving some to serve with the meat) and cover.

Remove roast from oven and let stand 10 minutes before carving. Serve with the reserved cherry mixture.

*May use regular cherry pie filling, if you are able to use sugar.

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GLADYS KNIGHT'S SMOTHERED PORK CHOPS

Many years ago, when Gladys Knight (and The Pips) was diagnosed with diabetes there were lots of interviews with her and lots of her recipes were made public.  Here is an old yellowed clipping I saved from a magazine. With diabetes in my family, I had already started paying attention to diabetic articles.  Found this the other day and thought it worth sharing.

Click on recipe to enlarge for easier reading. 

SPIRAL HAM WITH A DIABETIC ORANGE GLAZE

1 fully cooked spiral sliced ham (approx 8-9 lbs)

2 cups water
1/2 to 3/4 cup Splenda Brown Sugar Blend
1/4 cup no-sugar-added orange juice
1 cup Splenda sweetened orange marmalade
1/4 cup Dijon mustard

Preheat oven to 375 degrees.

Place the ham, cut side down, on a rack in a large roasting pan.  Pour the water into the pan; cover the ham with an aluminum foil tent.  Bake1 and 1/2 hours.

Meanwhile, in a small mixing bowl, whisk together the Splenda, orange juice, marmalade, and Dijon mustard.  Set mixture aside.

Remove the ham from oven and remove the foil tent.  Liberally brush the glaze mixture over the surface of the ham using 3/4 cup.  Leave the foil off and return ham to the oven for another half hour or until internal temperature is 140 degrees on a meat thermometer.

Remove from oven and let stand for 10 minutes before serving.  Place quartered oranges around ham to garnish, if desired.

Serves around 25

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PORK, SWEET POTATO, AND APPLE STEW

3 lbs boneless pork shoulder, cut into 1 1/2-inch pieces, patted dry with paper towels

1 tbsp fennel seeds, crushed

salt and pepper, to your taste

1/4 cup olive oil

10 cups chicken stock

5 thyme sprigs, plus thyme leaves for serving optional

1 bay leaf

2 lbs sweet potatoes, cut into bite-size pieces

2 med. fennel bulbs, chopped

1 medium Gala or Honeycrisp apple, seeded cored chopped

3 tbsp Dijon mustard

2 tbsp cornstarch

Season pork with fennel seeds, salt and pepper. Heat oil in a large Dutch oven or pot over medium-high heat. Brown pork in two batches, turning occasionally, until golden brown all over, 10-14 minutes. Discard fat and return pork to Dutch oven.

Add stock, thyme, and bay leaf. Bring to a boil, then reduce heat to a strong simmer. Cook, loosely covered, until pork is very tender and falling apart, about an hour. Skim and discard any fat.

Add sweet potatoes, fennel and apple. Bring to a boil, then reduce to a strong simmer. Cook, loosely covered, until pork is very tender and vegetables are almost tender, 15-18 minutes.

Whisk together mustard and cornstarch in a small bowl. Transfer 1/4 cup broth to mustard mixture and whisk until smooth. Add to the pot and cook, stirring, until broth is slightly thickened and vegetables are fork-tender, 3 to 5 minutes. Season with salt and pepper. Serve topped with thyme leaves, if desired.

Yield: 6 to 8 servings

recipe basics and photo -Country Living 2025

DIJON PORK MEDALLIONS

1 (1 lb) pork tenderloin

1 1/2 tsp lemon-pepper seasoning

2 tbsp butter

2 tbsp lemon juice

1 tbsp Worcestershire sauce

 1 tsp Dijon mustard

1 tbsp minced fresh parsley

Cut pork into eight slices, lightly pound with a meat mallet to 1-in thickness. Sprinkle with seasoning.

In a large nonstick skillet, heat butter over medium heat. Add pork and cook around 4 minutes per side or until a meat thermometer reads 145-degrees. Remove from pan and keep warm.

Add the lemon juice, Worcestershire sauce and mustard to skillet and cook 3 to 4 minutes, stirring to loosen browned bits from pan. Serve with the pork and sprinkle with parsley.

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ROASTED GARLIC PORK SUPPER

This is a 2008 recipe from TOH. The recipe is from a lady in New York who said she first made it for a church retreat where it was a big hit.

2 whole garlic bulbs
2 tsp olive oil
1/2 tsp dried basil
1/2 tsp dried oregano
2 tbsp lemon juice
1 (4 to 5 lb) boneless pork loin roast
6 med red potatoes, halved
3 cups baby carrots
1 large sweet onion, thinly sliced
1 1/2 cups water
1 tsp salt
1/2 tsp pepper

Remove papery outer skin from garlic (she does not peel or separate cloves). Cut top off garlic heads, leaving root end intact. Brush with oil and sprinkle with basil and oregano. Wrap each bulb in heavy-duty foil. Bake at 425 degrees for 30-35 minutes or until softened. Cool 10 - 15 minutes. Squeeze softened garlic into a small bowl. Add lemon juice; mix well. Rub over the roast.

Place roast in a shallow roasting pan. Arrange potatoes and carrots around the roast. Pour water into the pan. Sprinkle meat and vegetables with salt and pepper. Cover and bake at 350 degrees for 1 1/2 hours. Uncover and bake 1 1/2 hours longer or until a meat thermometer reads 160 degrees, basting often. Cover and let stand 10 minutes before slicing.

Yield: 10-12 servings

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SPICED BEEF & PORK SAUSAGE PATTIES

2 1/2 lbs ground beef

1/2 lb ground pork (not sausage)

2 1/4 tsp salt

1 1/2 tsp ground coriander

1 to 1 1/2 tsp ground allspice

3/4 tsp ground cloves

3/4 tsp black pepper

1/2 tsp ground nutmeg

1/4 cup cider vinegar

Crumb beef and pork into a large bowl. Combine seasoning and sprinkle over meat. Add the vinegar and mix lightly but thoroughly. Cover and refrigerate 1 hour.

Shape meat mixture into 2 1/2-inch patties. In a large skillet, cook patties over medium heat for 3-4 minutes on each side or until a meat thermometer reads 160-degrees. 

Per patty: 123 calories, 8g fat (3g sat), 215mg sodium, 0 carbs, 12g protein

recipe basics and photo TOH

HAM AND CHEESE GRITS CASSEROLE

If you have ever lived anywhere in the South, you know grits are a kitchen staple. Here is a good breakfast casserole using grits. This recipe is from a lady here in the DFW Metroplex with a few of my variations. 

3 cups chicken stock
1 cup quick-cooking grits
1/2 cup Southwestern-style egg substitute
5-oz reduced-fat Velveeta cheese, cubed
1/4 cup low-fat milk
2 tbsp butter
1 1/4 cups cubed fully cooked ham
3 green onions, chopped
1/4 tsp salt
1/4 tsp garlic powder
1/4 tsp pepper
1/8 to 1/4 tsp crushed red pepper flakes
3/4 cup shredded sharp cheddar cheese

Preheat oven to 350 degrees.

Bring the chicken stock to boiling in a large saucepan; slowly stir in the grits. Reduce heat to medium-low and cook, covered, about 5 minutes or until thickened, stirring occasionally. Remove from the heat.

In a small bowl, stir a small amount of the hot grits into the egg substitute; return to the pan, mixing well. Add the Velveeta, milk and butter, stirring until the cheese is melted. Stir in the ham, onions, and spices.

Transfer grits mixture to the prepared baking dish; sprinkle with the cheddar cheese.

Bake, uncovered, 35-40 minutes or until the edges are golden brown and the cheese is melted.

Allow to stand around 10 minutes before cutting into 6 squares to serve.

Nutritional Information per serving: Calories 284, Fat 12 g (7 sat), Fiber 1 g, Carbs 26 g, Protein 20 g
Note: This carb to protein ratio in this dish is a good one for diabetics.

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CHIPOTLE PORK LOIN WITH VEGGIES

2 tbsp orange marmalade (I use sugar-free)

1 canned chipotle pepper in adobo sauce
1 lge onion, cut into wedges
1 butternut squash, peeled, halved lengthwise and cut into 2-inch pieces
1 red bell pepper, cut into strips
1 tbsp canola oil
1 (1 - 1 1/2 lb) boneless pork loin roast
1/4 cup cilantro leaves

Preheat oven to 400 degrees.

In a small bowl mash the marmalade and chipotle pepper together and set aside.

Toss the onion, squash, bell pepper, and oil in a large roasting pan.  Push the vegetables to the sides of the pan and place the roast in the middle.

Roast at 400 degrees for 45 minutes to an hour.  During the last 15 minutes of cooking, brush the marmalade mixture over the meat every 5 minutes.  Meat thermometer should read 155 degrees for pork to be done.

Remove the meat to serving plate.  Let stand 10 minutes before slicing.  Stir the cilantro into the veggies and serve with the pork.

Yield: 4 servings
Per serving:  Approximately 360 cal, 29 g pro, 46 g carb, 8 g (2 g sat) fat, 4 g fiber, 99 mg sodium

The carbs number may seem high, but the carb/protein ratio is well above the recommended amount of protein per carbs for diabetics.

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PORK CHOPS WITH BLACK BEAN SALSA SKILLET MEAL

4 lean boneless pork chops

1 garlic clove, minced
1/4 tsp salt
pinch freshly ground black pepper
2 tsp chili powder
1 tsp ground cumin
1 tsp oregano
pinch red pepper flakes
1 tbsp canola oil
1 can (19-oz) black beans, drained, rinsed
1 cup chunky salsa (watch sugar content)
1/2 cup frozen whole kernel corn, thawed
1/4 cup chopped cilantro
Low-fat sour cream or plain Greek yogurt, optional

In a small bowl combine the garlic, salt, pepper, chili powder, cumin, oregano, and pepper flakes to make a rub.  Rub this mixture all over the pork chops.

Heat the oil in a large heavy skillet over medium-high heat and add the chops.  Cook the pork chops 5 minutes per side, lowering heat if necessary.  Remove the chops to a plate.  Remove fat and bits from the pan and return the chops with any juices on the plate.

Add the beans, salsa, and corn to the skillet.  Bring mixture to a boil, reduce heat, simmer 10 to 15 minutes until sauce is hot and chops are cooked through.  Remove to serving platter and sprinkle with the chopped cilantro. Add a dollop of sour cream, if desired.

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PORK PICCATA

1 (1 lb) pork tenderloin

3 tbsp white whole-wheat or almond flour
2 tsp lemon pepper
2 tsp olive oil
1/4 cup white cooking wine*
1/4 cup lemon juice
very thin lemon slices for garnish, optional
4 tbsp drained capers for garnish, optional

Slice the tenderloin into 8 equal pieces and place pieces between sheets of plastic wrap.  Pound each piece until only 1/8-inch thick.  Dust lightly with the flour and sprinkle with the lemon pepper.

Pour the olive oil into a skillet over medium-high heat.  Quickly sauté meat, about 4 minutes per side until golden brown.

Add the wine and lemon juice to the skillet; shake skillet gently and cook 2 minutes until the sauce is slightly thickened.

Garnish with the lemon slices and capers to serve.

*Chicken broth may be substituted

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PORK ROAST WITH ONIONS AND POTATOES

This recipe requires a 4-quart slow cooker for best results.

Approximately 3 lb boneless pork loin roast, trim off fat

1 large garlic clove, sliced
5 medium potatoes, washed, cubed, unpeeled
1 large onion, sliced
3/4 cup water (or tomato juice, if desired)
1 tbsp low-sodium soy sauce
1 tbsp cornstarch
1 tbsp cold water

Make slits in roast in insert slices of garlic. Place roast under broiler to brown. Put potatoes in slow cooker. Add 1/2 the onion slices. Place roast atop vegetables and cover with remaining onions. Combine water or juice with soy sauce and pour over roast. Place lid on slow cooker and cook on low about 8 hours. When ready to serve, remove roast and vegetables from cooker. Combine cornstarch and cold water. Add to the liquid in the slow cooker. Turn cooker to high until liquid is thickened. Slice meat and serve thickened liquid over the meat and vegetables.

This recipe has a few more protein grams than carbs so it is a good one for diabetics who want to enjoy some good old "meat and potatoes". Obviously, you can omit the potatoes if you are one who only counts carbs.

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PORK CHOPS WITH APRICOT GLAZE

4 boneless pork chops (about 1 1/4 lbs)

1/2 tsp salt, optional

1 tsp freshly ground black pepper
2 tbsp canola oil
2 tbsp apricot nectar
1/4 cup water
1/4 cup reduced-sodium soy sauce
1 garlic clove, minced
1/3 cup sugar-free apricot preserves
2 cups hot cooked brown rice*, optional

Sprinkle the salt and pepper evenly over the pork chops.  Heat the canola oil in a large skillet over medium-high heat.  Add the pork chops to the skillet and cook until browned on both sides, turning once.  This should take about 10 minutes.

In a small bowl combine the apricot nectar, water, soy sauce, garlic, and preserves; mix together well.

Pour the apricot mixture over the pork in the skillet and reduce the heat to low.  Cover skillet and simmer until the pork is cooked through, about 20 minutes depending on the thickness of the chops.

*Cauliflower rice may be substituted but no white rice!

Serve over the hot brown rice, if desired.  Add some steamed broccoli and you have a tasty, healthy meal.

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PEANUT STUFFED PORK CHOPS

1 cup whole-grain herbed croutons

1/2 cup finely chopped peanuts
2 tbsp instant minced onion
2 tbsp snipped parsley
1 tsp crushed red chili pepper
1/3 cup butter, melted
1 tbsp water
3/4 tsp salt
8 loin pork chops, 1 1/4-inch-thick cut with pockets
1 tsp salt
1/4 tsp black pepper
1 jar (10-oz) sugar-free apple jelly
2 tbsp lemon juice

In a medium bowl mix the croutons, peanuts, onion, parsley, and chili pepper. Stir together the melted butter, water, and 3/4 teaspoon salt; pour over the crouton mixture and toss to moist all.

Trim any excess fat from the pork chops; season with the 1 teaspoon salt, and the pepper. Stuff the pork chop pockets with the crouton mixture. Close the openings with skewers.

Heat the apple jelly and lemon juice just to boiling, stirring constantly.

Place the pork chops on grill 4-inches from heat on outdoor grill). Cook 1 hour or until done, turning every 15 minutes and basting with the jelly-lemon mixture during the last half of the grilling time.
Yield: 8 servings 

Note: 1 chop with a small green salad or steamed broccoli is a meal!

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PORK ROAST WITH PEACH SALSA

2 peaches, pitted, diced

2 tbsp minced red onion

1 tbsp lime juice

1 tbsp chopped fresh cilantro

1 tsp finely chopped, seeded jalapeno

1/2 tsp salt

1/2 tsp black pepper

1/2 tsp garlic powder

1/2 tsp paprika

1 (4-5 lb) bone-in pork loin rib roast

Prepare grill for medium direct heat cooking.

In a medium bowl, mix peaches, onion, lime juice, cilantro and jalapeno; cover and chill until ready to serve.

In a small bowl, combine salt, pepper, garlic powder and paprika; rub over all the pork. Coat pork with olive oil cooking spray and grill, covered, until meat thermometer inserted into the thickest part away from the bone registers 150-degrees, approximately 1 hour.'

Transfer pork to a serving platter or cutting board. Allow to stand 10 minutes before carving. drizzle some of the peach salsa over the pork. Serve remaining salsa on the side.

Yield: 6 servings Per serving: 440 calories, 46g protein, 6 g carbs, 320mg sodium, 25g fat (5g sat)

recipe and photo First for women '23

PORK AND APPLE BREAKFAST SAUSAGES

NOTE: I found this recipe in a Diabetes Cookbook from Prevention Magazine several years ago. The picture is a file photo.

1 lb pork tenderloin, cut into chunks
1/2 medium to large apple, peeled and cut into chunks
3/4 tsp poultry seasoning
1/2 tsp paprika
1/4 tsp salt

Put the pork, apple and spices into the bowl of a food processor fitted with a metal blade. Process about 1 minute until finely chopped. Wash hands thoroughly then using hands shape the mixture into 24 patties. Coat tops lightly with vegetable oil spray. Heat a nonstick skillet over medium-high heat. Place patties, sprayed side down, in pan. Cook approximately 5 minutes, turning as needed, until brown and no pink remains. Reduce heat if the patties start to brown too quickly.

This makes 8 servings of 3 patties each. Per serving: 73 calories, 1 g carbs, 12 g protein

After cooking, patties may be kept in refrigerator in a resealable plastic freezer bag for up to 4 days or in the freezer for up to 6 weeks. To reheat, place on a microwave-safe plate, cover loosely with waxed paper or paper towel. Microwave on medium power for 1 minute or until heated through.