Easy Gourmet Dinners

Grilled Pork Tenderloin with Mustard Seeds

Pork tenderloin are perfect for a summer dinner party.

One is just right for two people; they are tender, moist, and cook in a reasonable amount of time with very little attention.

Plus pork works well with a lot of flavors... In this case, mustard.

And mustard seeds....

This is fun to cook on the barbecue grill: all the mustard seeds pop as they get hot.

The rub makes the tenderloin rather black, but not too spicy. The sauce helps keep it moist.

Remember, slightly pink is perfect!

Grilled Pork Tenderloin with Mustard Seeds

 1 pork tenderloin           450gr, 15.8oz
1 tbs paprika           6.3gr, .22oz
1 tbs mustard seed          3.75gr, .13oz
1 tbs garlic powder           8.4gr, .29oz
1 tbs olive oil           13.5gr, .48oz
Basting Sauce
3 tbs Dijon mustard          45gr, 1.6oz
2 tbs red wine vinegar        30gr, 1oz
1 tbs olive oil               13.5gr, .48oz

Mix paprika, mustard seeds and garlic powder. Rub olive oil all over pork then add dry rub and press into pork. Cook on barbecue grill or in 400F oven for 25 - 30 minutes. Turn occasionally to brown on all sides.
Mix mustard, vinegar, oil, and use to baste pork after 15 minutes. Baste 2 - 3 times. When you think pork is done, (it should feel fairly firm but not totally stiff when you pick it up) slice into the middle to check. It will be moist when not overcooked. When done to your taste, slice and serve.

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Entire recipe / per serving, 2
Calories:    892 / 446
Total Carbohydrates:    14 / 7
   Dietary Fiber:    6 / 3
Total Fat:    60 / 30
Saturated Fat:    9/ 4.5
Cholesterol:    292 / 146
Protein:    102 / 51
Calcium:    94 / 47
Sodium:    755 / 377.5

I try to be accurate, but I do not guarantee it.  I use 'grams' as the unit of weight; with an approximate conversion to ounces.

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For more recipes check out my internet cook book:  Easy Gourmet Dinners

Brined and Grilled Pork Loin

I was slow to embrace brining - and have no idea why.  It's easy, effortless and makes for wonderfully juicy roasts.

Particularly pork.

Brining pork adds moisture and flavor, making what can be a somewhat dry cut, tender and succulent.

It's perfect for summer: there's a lot of leeway on the timing: more than 6 hours but less than 24.

If you don't have a deep enough bowl, try a saucepan or even a food bag that seals well.

Use an 'instant read' meat thermometer to avoid over-cooking for the best results.

Brined and Grilled Pork Loin

 2 cups water very cold water
1 cup ice cubes
1/4 cup sea, kosher or other course salt
2 tbs brown sugar
2 tbs molasses
1 cup very strong coffee    I used 3 tsp of instant coffee - so about 3 times stronger than normal
2 cloves garlic, crushed    just smash it with the flat of a knife or the heel of your hand
1 tbs paprika
1 pork loin roast, boneless,        750gr, 26.5oz, lean sirloin, trimmed, boneless

Earlier in the day, at least 6 hours and up to 24 hours before cooking: Put salt, sugar, molasses and paprika in a deep bowl. Add coffee and mix well. Add water and stir until sugar and salt are dissolved. Add garlic and ice, stir. Add pork; you should be able to completely submerge it (although it will float). Cover and refrigerate. Turn once or twice during the day if you think of it.
When ready to cook: Remove pork and cook on barbecue grill on indirect medium heat for 45 - 60 minutes, turning to brown all sides. Cook until 155F (70C) or until only slightly pink in center. Remove and let rest 5 - 10 minutes. Slice half of it (or less) and serve.

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I didn't include the brine for nutrition analysis as it was mostly  discarded

Pork Roast / per serving  - serves 4
Calories:    1088 / 272
Total Carbohydrates:    0 / 0
   Dietary Fiber:    0 / 0
Total Fat:    47 / 12
Saturated Fat:    16 / 4
Cholesterol:    480 / 120
Protein:    154 / 38.5
Calcium:    98 / 24.5
Sodium:    375 / 94

I try to be accurate, but I do not guarantee it.  I use 'grams' as the unit of weight; with an approximate conversion to ounces.

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For more recipes check out my internet cook book:  Easy Gourmet Dinners

Grilled Pork Chops with Spinach and Cannellini Salad

We eat with the seasons.

We don't eat salads during the winter.  Normally, we only have them when the lettuce or spinach is growing in our garden.

I make exceptions this time of year, though, when the salad greens start showing up in the markets.  I know they're fresh and I know they're organic.... A friend explained once - if you find snails and slugs in your lettuce you know it's been grown without pesticides. 

It takes a bit more effort to wash it, though.....

Spinach and white beans are one of my favorite salad combinations.

Here the salad is served with marinated, grilled pork chops for a simple spring dinner, full of heart-healthy foods.

Grilled Pork Chops with Spinach and Cannellini Salad

 2 - 3 pork chops           350gr, 12.5oz boneless top loin chops
1 cup tomato sauce            225gr, 8oz
3 cloves garlic           12gr, .42oz
3 tbs red wine vinegar           45gr, 1.5oz
3 tbs olive oil, the good stuff...for salads           40.5gr, 1.43oz
1 1/2 tsp dried basil
1 1/2 tsp dried oregano
1 1/2 cups white beans (cannellini)           270gr, 9.5oz, app 15oz can, drained
fresh spinach for a salad for two,           4oz 115gr, 4oz
2 tbs fresh marjoram or oregano
1/2 cup cherry or grape tomatoes           90gr, 3.2oz
1/2 red onion           100gr, 3.5oz
1 tbs Dijon mustard           15gr, .53oz
1 tbs cornstarch (maizena)           8gr, .28oz

Mince garlic. Mix tomato sauce, garlic, 1 tbs oil, 1 tbs vinegar, 1 tsp basil, 1 tsp oregano in shallow baking dish. Add chops and allow to marinate while preparing salad.
Wash and tear spinach for salad. Drain and rinse beans. Thinly slice red onion. Cut tomatoes in half. In large bowl mix remaining vinegar, oil, and dried herbs. Add mustard and whisk well to combine. Add onion, toss well and allow to marinate. Tear marjoram leaves off stems, but leave whole. 
Cook pork chops (reserve marinade) on barbecue grill or broil (grill) for 6 - 8 minutes per side, depending on thickness, until done. Chops can also be pan-fried for about the same amount of time. While chops are cooking, mix cornstarch into reserved marinade in a small sauce pan. Bring marinade to a simmer over medium heat, stirring until thickened. When chops are almost done add beans, marjoram, spinach, tomato to vinaigrette/onions and toss well to combine. Arrange salad on plates. Put chop(s) next to salad and serve with sauce on the side.

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Entire Recipe / per serving  
Calories:    1476 / 738
Total Carbohydrates:    108 / 54
   Dietary Fiber:    27 / 13.5
Total Fat:    67 / 33.5
Saturated Fat:    14 / 7
Cholesterol:    234 / 117
Protein:    110 / 55
Calcium:    475 / 237.5
Sodium:    2276 / 1138

I try to be accurate, but I do not guarantee it.  I use 'grams' as the unit of weight; with an approximate conversion to ounces.

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For more recipes check out my internet cook book:  Easy Gourmet Dinners

Pork Amandine

Did you know that almonds have lots of calcium?

Just a bit of justification for the calories.....

Loaded with celery and almonds, this was a classic dish on the menu of the Chinese restaurant I worked with. I have added a bit more pork and ginger to my version and serve it over brown rice. 

Pork Amandine

10oz pork tenderloin or boneless chops           300gr, 10.5oz boneless top loin chops
1 onion           145gr, 5.2oz
2 cloves garlic           8gr, .28oz
1 tsp minced ginger
3 ribs celery,  about 1 1/3 cups           150gr, 5.3oz
1/2 green pepper            80gr, 2.8oz
1 carrot           90gr, 3.2oz
4oz mushrooms           125gr, 4.4oz
1/3 cup almonds whole, sliced or slivered           45gr, 1.6oz
1 tbs olive oil           13.5gr, .48oz
1 cup chicken stock           225gr, 8oz
1 tbs soy sauce           16gr, .56oz
1 tbs sherry (optional)           15gr, .53oz
1 1/5 tbs cornstarch (Maizena, corn flour) dissolved in 2 tbs water           12gr, .42oz

Thinly slice onion. Mince garlic. Mince ginger (peel first). Julienne the pepper and carrot (techniques). Trim and slice mushrooms. Slice celery on the diagonal. Cut the pork into large bite-size pieces.
Heat olive oil in large nonstick skillet over medium-high heat. Add onion to skillet and stir-fry for 2 minutes. Add garlic and ginger and stir-fry another 2 minutes. Remove onions/garlic from pan and set aside. Add pork and stir-fry 3 - 5 minutes, until nicely browned. Remove and put with onions. Add carrots, mushrooms and pepper to skillet and stir-fry 5 minutes. Return pork, onions, garlic and ginger to pan. Add chicken stock, sherry, soy sauce and bring to a boil. Cover, reduce heat and simmer for 5 minutes. Remove cover and add cornstarch mixture and stir until thickened. Stir in almonds and serve over rice. Add more soy sauce if desired, according to taste.

Brown Rice

2/3 cup quick-cooking brown rice           125gr, 4.4oz
1 1/3 cups water or chicken broth (or half each)          310gr, 11oz chicken broth
1/2 tsp dried thyme

Cook rice according to package instructions adding the herbs with the stock or water. Fluff and serve.

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Entire Recipe / per serving
Calories:    1603 / 801.5
Total Carbohydrates:    161 / 80.5
   Dietary Fiber:    24 / 12
Total Fat:    62 / 31
Saturated Fat:    12 / 6
Cholesterol:    208 / 104
Protein:    99 / 49.5
Calcium:    355 / 177.5
Sodium:    2988 / 1494

I try to be accurate, but I do not guarantee it.  I use 'grams' as the unit of weight; with an approximate conversion to ounces.

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For more recipes check out my internet cook book:  Easy Gourmet Dinners

Pork Tenderloin with Mustard Sauce

I love cooking with mustard.

If V would let me I would likely put it into almost everything.

Actually I do put it in almost everything.... I just have to be sneaky about.

You see, he thinks he doesn't like mustard as much as I do.

To humor him, I only make a truly mustard-based dish like this one, once a week or so.

But a teaspoon of hot, spicy Dijon-style mustard can liven up a dish magically.  I add it to sauces, stir-fries, meatballs, salads.... Even tomato based dishes.

It's the '2 tablespoon' dishes I have to be more sparing with.

Mustard goes particularly well with pork.  

If the tenderloin has a lot of ‘silver’, trim it with a sharp knife before slicing.

Pork Tenderloin with Mustard and White Wine Sauce

1 pork tenderloin           450gr, 15.8oz
1 small or 1/2 medium onion           88gr, 3.1oz
1 clove garlic           4gr, .14oz
1 tbs olive oil           13.5gr, .48oz
1 tsp thyme
2 tbs Dijon-style mustard           30gr, 1oz
1/2 cup chicken broth            112gr, 4oz
1/2 cup white wine           120gr, 4.2oz
1 tbs cornstarch (maizena) dissolved in 1 tbs water           8gr, .28oz

Thinly slice the onion and finely chop the garlic. Sauté onion and garlic in oil in non-stick skillet over medium-high heat. Slice the tenderloin into 1 inch (2.5 cm) thick slices. Brush mustard on one side. When onion starts to brown, move it to the sides of the pan and sauté pork medallions mustard-side down for 5 minutes. Brush remaining mustard on top and turn. Sauté for 5 minutes. Add thyme, stock and white wine to pan, reduce heat to low, cover and simmer 15 minutes. Dissolve cornstarch in chicken stock. Uncover, increase heat, add cornstarch and stir until sauce is thickened. Arrange pork medallions on a bed of pasta, pour part of the sauce over and serve the rest on the side.

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Entire Recipe / per serving
Calories:    842 / 421
Total Carbohydrates:    22 / 11
   Dietary Fiber:    3 / 1.5
Total Fat:    31 / 15.5
Saturated Fat:    7 / 3.5
Cholesterol:    292 / 146
Protein:    97 / 48.5
Calcium:   83 / 41.5
Sodium:    757 / 378.5

Glycemic Index:  low

I try to be accurate, but I do not guarantee it.  I use 'grams' as the unit of weight; with an approximate conversion to ounces.

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For more recipes check out my internet cook book:  Easy Gourmet Dinners

Pulled Pork Stew

I love soups and stews. 

The challenge, when cooking for two, is to make it good without making enough for 10.  

To make a well-rounded dish requires a variety of ingredients..... Which is how it often ends up enough to feed an army.

In this case it serves 3 - or dinner plus lunch for one. 

I served it over Brown Rice, but it would be equally good over barley or just on it's own. 

For the Carb Counters, the rice is 47 of the 86 carbs 'per serving' in the nutrition info.

I simmered the pork for 75 minutes. It could be simmered longer and/or it could be done in a crock pot. The vegetables are done separately to better gage how much liquid to add to the finished stew. This should be very thick.

Pulled Pork Stew over Brown Rice

1 pork tenderloin           450gr, 15.8oz
2 tsp olive oil           9gr, .32oz
1 3/4 cups crushed or chopped tomatoes           450gr, 15.9oz
1/4 cup beef stock          56gr, 2oz
1 tsp chili powder           2.5gr, .08oz
4 bay leaves
1 medium - large onion           175gr, 6.2oz
4 cloves garlic          16gr, .56oz
2 ribs celery           100gr, 3.5oz
1 medium - large carrot           90gr, 3.2oz
1 1/2 cups chick peas           360gr, 12.7oz, app 1 can, drained
2 tsp olive oil           9gr, .32oz
1 tsp oregano
1 tbs fennel seeds
1 tsp chili powder
1/4 tsp cumin
1/2 cup green, pimiento stuffed, olives           80gr, 2.8oz
hot sauce to taste optional

The pork: Trim tenderloin if needed, but leave whole. Heat oil in a heavy pot or Dutch oven with a tight-fitting lid. Add pork and brown on all sides, about 10 minutes. Add tomatoes, stock, chili powder and bay leaves. Bring to a boil. Cover, reduce heat and simmer for 75 minutes.
The vegetables: 45 minutes before eating: Chop onion and celery, mince garlic. Cut carrot in half the long way then into slices, 1/8" (.35cm) thick. Heat oil in medium nonstick skillet. Add chili powder and sauté briefly. Add onion, garlic, celery and carrot, sauté until starting to get tender, about 10 minutes. Add chick peas, herbs and spices. Stir well. The pork should have quite a bit of juice by now; remove about 1/2 cup pf juice and pour over vegetables. Cover, reduce heat and simmer until vegetables are tender, about 15 minutes longer.
To finish: Remove pork from pan. Using two forks, pull the meat apart, shredding it into large chunks. In large bowl combine pork and vegetables. Using a slotted spoon, scoop the tomatoes out of the pork cooking pot. Discard bay leaves. Add as much (or all) of the stock left in the pan to make a thick, moist stew. Stir in olives. Serve over Brown Rice.

Brown Rice
I use 'Uncle Ben's' which is all I can get and it is quick cooking. It looks like brown Basmati and cooks in 15 minutes. In this case a slower cooking rice will work fine - there's plenty of time.

1 cup cup brown rice           135gr, 4.8oz
2 cups water or beef stock (or half each) or whatever your rice calls for        338gr, 12oz beef broth
1/2 tsp dried oregano

Cook rice according to package instructions adding the herbs with the stock or water. Fluff and serve.

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Entire Recipe / per serving   Serves 3
Calories:    2071 / 690
Total Carbohydrates:    257 / 86
   Dietary Fiber:    40 / 13
Total Fat:    57 / 19
Saturated Fat:    11 / 3.5
Cholesterol:    292 / 97
Protein:    138 / 46
Calcium:   538 / 179
Sodium:    4600 / 1533

Glycemic Index:  low

I try to be accurate, but I do not guarantee it.  I use 'grams' as the unit of weight; with an approximate conversion to ounces.

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For more recipes check out my internet cook book:  Easy Gourmet Dinners

Spanish Pork with Peppers and Olives; first Type 1 Christmas

Christmas was a new challenge for us, with all the food, wine, and goodies that everyone has this time of year. 

V came through it all pretty well.  He only had one instance of his BG jumping from 100 to 350 in the space of an hour, without having eaten anything for 3 hours. 

I attribute that to the wee bit of Irish (whiskey) and the wine with dinner.

He attributes it to the unpredictable gremlins of Type 1.

We're probably both right.

It might have something to do with all the wonderful, decadent food we ate for 3 days....

It's Christmas.

Now we'll behave.

Well, except for that little blip on the horizon called New Year's Eve, but that's only one night.

We had this lovely pork and peppers on Basmati Rice, but you could easily just have it with a bit of bread to mop up the sauce.

Spain, like most countries with a warm climate, grows and eats lots of peppers. In Andorra I used long, green chilies. Now I make do with bell peppers, but green, as they have a sharper flavor, for this dish. Use hotter peppers if you prefer. And the olives? They're everywhere!

Spanish Pork with Peppers and Olives

1 pork tenderloin          450gr, 15.8oz
1/2 green pepper           80gr, 2.8oz
1 onion           145gr, 5.1oz
2 cloves garlic           8gr, .28oz
2 carrots           180gr, 6.3oz
1/2 cup olives, pimento stuffed           80gr, 2.8oz
1 tsp dried basil
1 tsp dried marjoram
1/4 cup white wine           60gr, 2.1oz
1/4 cup chicken stock           56gr, 2oz
2 tbs white Balsamic vinegar           32gr, 1.2oz
1 tbs olive oil           13.5gr, .48oz
2 tsp cornstarch dissolved in 1 tbs water           5.2gr, .18oz

Slice onion about 1/8" thick (.3cm). (Peel it, cut it in half and then slice it.) Cut pepper in half the short way and then into slices, 1/4" thick (.6cm). Cut carrots into matchsticks. Mince garlic.
Heat oil in medium nonstick skillet. Add onions, pepper, carrots and sauté 8 - 10 minutes. Add garlic and sauté another 2 minutes. Remove vegetables and set aside. Slice pork into rounds about 1/2" (1cm) thick. Add to skillet and sauté 3 - 4 minutes per side, or until done. Cut olives in half. Return vegetables to pan, add olives, herbs, wine, stock and vinegar. Stir to combine. Cover, reduce heat to low and simmer 5 minutes to blend flavors.
Uncover, remove pork to small platter. Increase heat under skillet. Add cornstarch mixture and stir to thicken. Arrange vegetables next to pork and serve.

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Entire Recipe / per serving
Calories:    1027 / 513.5
Total Carbohydrates:    52 / 26
   Dietary Fiber:    12 / 6
Total Fat:    42 / 21
Saturated Fat:    9 / 4.5
Cholesterol:    292 / 146
Protein:    99 / 49.5
Calcium:   197 / 98.5
Sodium:    1706 / 853

Glycemic Index:  low

I try to be accurate, but I do not guarantee it.  I use 'grams' as the unit of weight; with an approximate conversion to ounces.

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For more recipes check out my internet cook book:  Easy Gourmet Dinners

Pork Chops with Ginger Caper Sauce; Sorting it all out

Sometimes, regardless of what one does, the numbers just don't seem to work. 

For no apparent reason, V's blood sugar will be a perfect 110 at 10 in the morning, 2 hours after breakfast, then will jump to 250 for lunch. 

Or it will be right on target, 95, at 5 in the afternoon, 4 hours after lunch, then drop to 45 an hour later.

And the next day he'll have the 45 at lunch and the 250 in the afternoon.

I know, I know.....

There's always a reason.

Too much of the Lantus.... Or not enough.

Too much of the Rapid..... Or not enough.

Too many carbs... Or not enough.

Lows can cause highs and highs can cause lows. 

There's always a reason.

It's trying to discover the reason that's the constant challenge.

I'm finding that I'm becoming less concerned with ferreting out the reason these days.  If we can manage to control it, maybe that's enough. 

Maybe that's the only way to live with diabetes:  Learn what you can, control what you can, and when it all goes to hell... Fix it and be satisfied.

Sometimes, regardless of what one does, it's impossible to get a decent photo of the food.

Meat, of any sort is particularly difficult.

But this is such a good sauce, I wanted to share, regardless of the photo.

Fresh ginger, capers and yogurt?  Together?

It works.

Trust me.

I used boneless chops for this, pan-fried, then kept warm while the sauce is quickly made. Remember, slightly pink pork is okay, and keeps it tender and moist. You need Greek yogurt, crème fraiche or sour cream for this. Regular yogurt will not give a nice, thick sauce.

Pork Chops with Ginger Caper Sauce

2 - 4 pork chops          350gr, 12.5oz boneless top loin chops
2 tsp olive oil           9gr, .32oz
2 cloves garlic           6gr, .2oz
1 tbs tomato paste           15gr, .53oz
1 tbs capers           8.6gr, .3oz
2 tsp minced, fresh ginger
1 tsp Worcestershire           11gr, .38oz
1 tsp Dijon-style mustard           5gr, .17oz
1 tsp dried oregano
1/3 cup chicken broth           75gr, 2.65oz
1/2 cup Greek Yogurt or sour cream           150gr, 5.3oz Greek yogurt

Mince garlic. Peel a small section of ginger, cut into thin slices, then mince. In a small bowl mix ginger, tomato paste, capers, Worcestershire, mustard, oregano and yogurt. Set aside.
In medium nonstick skillet heat oil over medium heat. Add pork chops and sauté until well browned and cooked through, 7 - 8 minutes per side. Remove chops to a small platter or plate and cover to keep warm. Add garlic to skillet and sauté briefly. Add chicken stock and cook, scraping up the browned bits from the bottom of the skillet. When simmering nicely add yogurt mixture, stirring well with a wooden spoon and simmering until thickened. When sauce is hot and thick, pour over chops and serve.

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Entire Recipe / per serving
Calories:    847 / 423.5
Total Carbohydrates:    16 / 8
   Dietary Fiber:    1.6 / .8
Total Fat:    48 / 24
Saturated Fat:    19 / 9.5
Cholesterol:    266 / 133
Protein:    83 / 41.5
Calcium:   288 / 144
Sodium:    792 / 396

Glycemic Index:  low

I try to be accurate, but I do not guarantee it.  I use 'grams' as the unit of weight; with an approximate conversion to ounces.

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For more recipes check out my internet cook book:  Easy Gourmet Dinners

Pork Lo Mein with Peanut Sauce; Candy in the house

As I was doing the shopping today, in the candy aisle, I had to pause.....

Life can truly be strange.

For all the years of our married life I never bought candy.  We rarely had sweets in the house because V always had blood sugar that was on the high side.  His father had developed Type 2 diabetes late in life and V was being careful about what he ate.

Now, that he actually is diabetic, I'm buying candy every week.

I get chocolates that have 3 carbs each for minor lows.

I get fruit jellies of 10 carbs each for medium lows.

I get fruit and cereal bars at 17 carbs each for when he's doing hard labor and/or serious lows.

He's loving it.

Never before did I ask him, every week, what kind of candy he wanted.

Life is strange.

But, there's always pasta.....

This is my submission for Presto Pasta Nights, back home this week with the founder, Ruth of Once Upon A Feast.  She'll have the round-up of all the wonderful pasta dishes on Friday - check it out!

Stir-fries cook quickly and are very flexible when it comes to ingredients. I always try for a mix of colors, textures and flavors... And whatever is left in the fridge. No need to be precise, just keep it balanced.

Pork Lo Mein with Peanut Sauce

8oz pork tenderloin, boneless chops, leftover pork          250gr, 8.8oz pork tenderloin
1 onion           145gr, 5.1oz
2 cloves garlic           8gr, . 28oz
1 tsp minced ginger
1/2 bell pepper, green or red           80gr, 2.8oz
1/3 head broccoli           150gr, 5.3oz
1 carrot           90gr, 3.2oz
4oz (125gr) mushrooms           125gr, 4.4oz
spaghetti, about 1" diam.           100gr, 3.5oz
2 tsp sesame oil           9gr, .32oz
2 tsp olive oil           9gr, .32oz
1 cup beef stock           225gr, 8oz
2 tbs peanut butter           32gr, 1.2oz
2 tbs soy sauce           32gr, 1.2oz
2 tbs sherry (optional)           30gr, 1.05oz
1/4 cup walnuts           28gr, 1oz
1 tbs cornstarch (Maizena) dissolved in 2 tbs water           8gr, .28oz

Cook pasta according to package instructions.
While pasta cooks: Thinly slice onion. Mince garlic. Mince ginger (peel first). Julienne the pepper and carrots (techniques). Trim and slice mushrooms. Cut broccoli into florets (with some stem). Cut the pork into large bite-size pieces.
Heat olive oil in large nonstick skillet over medium-high heat. Add onion to skillet and stir-fry for 2 minutes. Add garlic and ginger and stir-fry another 2 minutes. Remove onions/garlic from pan and set aside. Add sesame oil to pan and heat. Add pork and stir-fry 3 - 5 minutes, until nicely browned. Remove and put with onions. Add broccoli, carrots, mushrooms and pepper to skillet and stir-fry 5 minutes. Return pork, onions, garlic and ginger to pan. Add beef stock and bring to a boil. Cover, reduce heat and simmer for 5 minutes. In a small bowl, whisk together sherry, soy sauce and peanut butter. Uncover skillet and stir in peanut butter mixture and walnuts. Stir in cornstarch mixture until thickened.
When pasta is done, drain and add to skillet. Toss to combine, tongs work best, or two forks. Serve. (If spaghetti doesn't fit into pan, put it into a large bowl and pour pork mixture over top.) Add more soy sauce if desired, according to taste.

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Entire Recipe / per serving
Calories:    1215 / 607.5
Total Carbohydrates:    62 / 31
   Dietary Fiber:    18 / 9
Total Fat:    64 / 32
Saturated Fat:    11 / 5.5
Cholesterol:    162 / 81
Protein:    80 / 40
Calcium:   250 / 125.5
Sodium:    2940 / 1470

Glycemic Index:  low

I try to be accurate, but I do not guarantee it.  I use 'grams' as the unit of weight; with an approximate conversion to ounces.

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For more recipes check out my internet cook book:  Easy Gourmet Dinners

Pork Chops Diablo

One would think that doing a nutritional analysis would be straightforward.

Tedious, time-consuming, picky but straightforward.

One would be wrong.

In getting the information on pork chops from the USDA data base there were over 50 line items.

All for pork chops.

There were center-cut, loin, top loin and sirloin.

Each of these were bone-in or boneless, with varying bits of trimmed or untrimmed fat.

Some were enhanced

Some were cooked in a variety of ways; some raw.

If the data for a raw, trimmed, center-cut, 4oz, boneless pork chop was close to the results for a raw, trimmed, sirloin, 40z, boneless pork chop it would be fine.

The calories varied by over 75 grams.

Which is why I'm being even more specific on my analysis.

And why I wonder why other recipes aren't more specific.

Diablo or deviled usually means spicy, often hot and always full of rich, complex flavors. These zesty pork chops are a perfect example. The ones I get are quite thin. You may need to increase the cooking time if you are using very thick ones.

Pork Chops Diablo

2 - 4 pork chops, depending on size         350gr, 12.5oz total weight  boneless top loin chops
1 large onion          175gr, 6.2oz
2 tbs chili powder          15gr, .53oz
1/4 cup flour           40gr, 1.4oz
4 tsp olive oil           18gr, .64oz
1 cup tomato sauce,           225gr, 8oz
1/2 cup beef stock (broth)           112.5gr, 4oz
1 tbs Worcestershire sauce          17gr, .6oz
1 tsp dry mustard
1 tbs cornstarch (maizena) dissolved in 2 tbs water          8gr, .28oz

Peel and slice onion. Combine flour and 1 tbs chili powder in plastic food bag. Add pork chops and toss to coat. In nonstick skillet large enough to hold the chops heat 2 tsp oil over medium-high heat. Add chops and sauté about 3 minutes per side, until lightly browned. Remove and set aside. Add remaining 2 tsp oil and the remaining 1 tbs chili powder. Sauté for 1 minute, then add sliced onions. Sauté about 5 minutes until onion starts to brown. Add tomato sauce, broth, Worcestershire, mustard and bring to a boil. Add cornstarch mixture and cook, stirring constantly until thickened. Reduce heat to low and return chops to pan. Cover, and simmer chops until done, about 10 minutes, turning once. Serve chops with sauce and onions.

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Entire Recipe / per serving
Calories:    1034 / 517
Total Carbohydrates:    68 / 34
   Dietary Fiber:    13 / 6.5
Total Fat:    46 / 23
   Saturated Fat:    11 / 5.5
Cholesterol:    234 / 117
Protein:    87 / 43.5
Calcium:   177 / 88.5
Sodium:    2281 / 1140

Glycemic Index:  low

I try to be accurate, but I do not guarantee it.  I use 'grams' as the unit of weight; with an approximate conversion to ounces.

Note: Pork chops vary greatly in calories; this assumes top loin chops with fat trimmed but not completely removed. Center cut chops are higher; sirloin cut chops are lower.
I assume half, 2 tbs, of the flour will be eaten.
Half the sodium comes from canned tomato sauce.