Part 37 (1/2)

Lemon-Ginger Pork Chops 1 pound (455 g) pork chops, 1 inch (2.5 cm) thick 1 tablespoon (6 g) grated ginger 1 tablespoon (15 ml) olive oil 1 tablespoon (15 ml) soy sauce 1 tablespoon (15 ml) dry sherry 1 teaspoons lemon juice 1 tablespoon (15 ml) water clove garlic, crushed teaspoon toasted sesame oil teaspoon Splenda 1 scallion, sliced, including the crisp part of the green shoot In a large, heavy skillet over medium-high heat, brown the pork chops on both sides in the olive oil. Mix together everything else but the scallion and pour into the skillet. Turn the chops to coat both sides. Cover the pan, turn the heat to low, and let the chops simmer for 30 to 40 minutes. Spoon pan juices over chops and top with a little sliced scallion to serve.

Yield: 3 to 4 servings 3 to 4 servings a.s.suming 3, each will have 24 g protein; 1 g carbohydrate; trace dietary fiber; 1 g usable carb.

Pork Chops and Sauerkraut 3 pork chops, 1 inch (2.5 cm) thick 3 slices bacon 1 small onion, chopped 1 can (14 ounces, or 410 g) sauerkraut, drained 2 tablespoons (3 g) Splenda teaspoon dry mustard 2 tablespoons (30 ml) dry white wine teaspoon blackstrap mola.s.ses Fry the bacon until just barely crisp in a heavy skillet over medium heat. Drain and set aside.

Pour off all but about 2 tablespoons (30 ml) of the grease and brown the chops in it over medium heat. (You want them to have just a little color on each side.) Remove from the skillet and set aside.

Put the onion, sauerkraut, Splenda, mustard, wine, and mola.s.ses in the skillet and stir for a moment to blend. Crumble in the bacon and stir again, just for a moment. Place the chops on top of the sauerkraut mixture, turn the heat to low, and cover the pan. Simmer for 45 minutes.

Yield: 3 servings 3 servings Each with 11 grams of carbohydrates and 4 grams of fiber, for a total of 7 grams of usable carbs and 27 grams of protein.

Cherry Chops An unusual sauce of tart cherries and a crunch of toasted almonds enhance these pork chops. Don't expect this sauce to be cherry-red, though, unless you add a drop or two of food coloring.

4 thin pork chops, about 18 ounces (500 g) total Salt and pepper 1 tablespoon (15 ml) olive oil cup (55 g) canned tart cherries in water (pie cherries) 1 tablespoon (15 ml) wine vinegar teaspoon dry mustard [image]teaspoon ground cloves 1 tablespoons (2 g) Splenda [image]teaspoon guar or xanthan [image]cup (40 g) slivered almonds tablespoon b.u.t.ter Sprinkle salt and pepper over the chops lightly on both sides and start browning them in the oil in a heavy skillet over medium-high heat. Give them about 5 minutes per side. While that's happening, put the cherries, vinegar, mustard, cloves, Splenda, and guar or xanthan in a blender and puree the whole thing together. (If you'd prefer to keep the cherries whole, you could just mix everything together well. I like it pureed.) It's time to turn the chops now! While the chops are browning on their second side, start browning the almonds in the b.u.t.ter in a small skillet over medium heat. Stir frequently so they don't burn; you just want a touch of gold. When the almonds are toasted, remove the pan from the heat.

When the second side of the chops is browned-again, after about 5 minutes-pour the cherry sauce over them, turn the heat to medium-low, and cover the skillet with a tilted lid. Let the whole thing simmer for 5 minutes and serve. Sc.r.a.pe the sauce from the skillet over the chops and top each with toasted almonds.

Yield: 4 servings 4 servings Each with 6 grams of carbohydrates and 1 gram of fiber, for a total of 5 grams of usable carbs and 22 grams of protein.

Apple-Glazed Pork Chops Pork and apples are a great combination. Ever since I stopped eating applesauce, I've been looking for a way to have this combination of flavors 2 pork chops, 1 inch (2.5 cm) thick (about 8 ounces, or 225 g each) 2 tablespoons (30 ml) olive oil cup (60 ml) cider vinegar 1 tablespoons (2 g) Splenda teaspoon soy sauce 1 small onion, thinly sliced Put the oil in a heavy skillet and brown the pork chops in the oil.

When both sides are brown, stir together the vinegar, Splenda, and the soy sauce and pour the mixture over the chops. Scatter the onion on top.

Cover and turn the heat to low. Let the chops simmer, turning at least once, for 45 minutes or until the pan is almost dry. Serve the chops with the onions and sc.r.a.pe all the nice, syrupy pan liquid over them.

Yield: 2 servings 2 servings Each with 8 grams of carbohydrates and 1 gram of fiber, for a total of 7 grams of usable carbs and 36 grams of protein.

Peach-Orange Brined Pork Chops with Herb Rub 4 pork chops, totaling about 1 pounds (680 g) 1 bottle (16 ounces, or 480 ml) peach-flavored Fruit2O 1 tablespoon (18 g) salt teaspoon blackstrap mola.s.ses teaspoon orange extract 1 clove garlic 1 tablespoon (15 ml) olive oil 1 teaspoon ground rosemary teaspoon ground or rubbed sage teaspoon dried marjoram [image]teaspoon cayenne In a flat, shallow dish-a large gla.s.s ca.s.serole dish is perfect-combine the Fruit2O, salt, mola.s.ses, and orange extract. Stir until the salt is dissolved. (Heating helps with this-you can open the bottle of Fruit2O and microwave it in a separate bowl for a minute before pouring it in the dish or you can microwave the whole batch of brine, if your dish is microwavable. Neither is essential, it just helps the salt dissolve.) Place the chops in the brine (make sure it's cooled to lukewarm first), make sure they're submerged, and stick the whole thing in the fridge. Let them sit for about 3 hours.

Okay, time to grill your pork. First start your grill heating-set a gas grill to medium-high; with a charcoal grill you'll want to let your coals cook down to a medium heat. Crush the garlic and mix it with the olive oil in a small dish. In another dish combine the rosemary, sage, marjoram, and cayenne. Then pull the chops out of the brine and put them on a plate; discard the brine. Pat the chops dry. Rub them all over with the garlic and olive oil mixture, then the herb mixture.

Grill chops about 12 minutes per side or until there's no pink left in the center and then serve.

Yield: 4 servings 4 servings Each serving will have 1 gram of carbohydrate, a trace of fiber, 26 grams of protein.

Pork Chops with Garlic and Balsamic Vinegar The balsamic vinegar gives these a tangy-sweet flavor.

2 or 3 pork rib chops, 2 inches (5 cm) thick 2 tablespoons (30 ml) olive oil cup (180 ml) chicken broth 3 tablespoons (45 ml) balsamic vinegar 3 cloves garlic, crushed teaspoon guar or xanthan Put the oil in a large, heavy skillet over medium-high heat and sear the chops in the oil until well-browned on both sides. Add the broth, vinegar, and garlic.

Cover the skillet, turn the heat to low, and let the chops simmer for 1 hour. Remove the chops to a serving platter or serving plates and put the liquid from the pan into a blender. Add the guar or xanthan, run the blender for a few moments, and pour the thickened sauce over the chops.

Yield: 2 or 3 servings 2 or 3 servings Each with 2 grams of carbohydrates, a trace of fiber, and 36 grams of protein.

Gingersnap Pork Okay, it doesn't really have gingersnaps in it, but it is sweet and spicy and good!

4 thin pork chops, about 18 ounces (500 g) total 1 tablespoon (15 ml) olive oil cup (120 ml) cider vinegar teaspoon pepper teaspoon ground cloves 1 tablespoon (16.5 g) tomato paste 3 tablespoons (4.5 g) Splenda 2 teaspoons grated ginger 2 teaspoons lemon juice teaspoon salt or Vege-Sal cup (30 g) finely diced celery, including leaves In a heavy skillet over medium-high heat, start browning the chops in the oil. While that's happening, put the vinegar, pepper, cloves, tomato paste, Splenda, ginger, lemon juice, and salt in a blender and run it for a second or two to blend.

When the chops are browned on both sides-about 5 minutes per side-pour the sauce over them, scatter the celery over the whole thing, turn the heat to low, and cover with a tilted lid. Let it simmer for 5 minutes and then serve. Don't forget to sc.r.a.pe the extra sauce out of the pan and over the chops!

Yield: 4 servings 4 servings Each with 5 grams of carbohydrates, a trace of fiber, and 20 grams of p Polynesian Pork 4 or 5 large pork chops, 1 to 1 inches (2.5 to 4 cm) thick cup (120 ml) soy sauce 4 cloves garlic, crushed [image]cup (8 g) Splenda teaspoon blackstrap mola.s.ses 1 teaspoons grated fresh ginger Preheat the oven to 325F (170C, or gas mark 3).

Put the pork chops in a large resealable plastic bag.

Combine the soy sauce, garlic, Splenda, mola.s.ses, and ginger, mixing them in a blender for a second or two if possible.

Reserve some marinade for basting, and pour the rest into the bag with the pork. Seal the bag and let it sit for 20 minutes or so, turning once.

Remove the pork from the marinade. Place the chops in a shallow roasting pan and bake for 60 to 90 minutes or until cooked through. Brush once or twice with the reserved marinade, using a clean utensil each time.

Yield: 4 or 5 servings 4 or 5 servings If you were to eat all the marinade, each serving would have 7 grams of carbohydrates, but you don't, so figure 2 or 3 grams of carbohydrates, a trace of fiber, and 25 grams of protein.

This marinade works well with a pork roast, too, but of course it will take longer to roast.

Island Pork Steaks This dish uses caribbean-style seasonings!

1 (680 g) pounds pork shoulder steaks 1 teaspoon ground allspice teaspoon ground nutmeg teaspoon dried thyme [image]teaspoon cayenne 2 tablespoons (30 ml) olive oil cup (40 g) chopped onion cup (60 ml) lime juice cup (60 ml) chicken broth 1 teaspoon Splenda 3 cloves garlic, minced Put the pork steaks on a big plate. Mix together the allspice, nutmeg, thyme, and cayenne, and sprinkle the mixture over both sides of the pork. Let the steak sit for 30 to 45 minutes.

Heat the olive oil in a big, heavy skillet over medium heat and throw in the pork steaks. Give them 6 or 7 minutes per side-you want them golden on the outside and just cooked through on the inside. Remove to a plate and cover with a spare pot lid to keep warm.

Throw the onion in the skillet and saute it until it's just translucent. Add the lime juice, chicken broth, Splenda, and garlic. Turn up the heat and boil the sauce hard until it's reduced by about half. Pour over pork and serve.

Yield: 2 to 3 servings 2 to 3 servings a.s.suming 3, each will have 30 g protein; 5 g carbohydrate; 1 g dietary fiber; 4 g usable Lemon-Garlic-Jalapeno Pork Steaks 1 pounds (680 g) pork shoulder steaks 1 whole jalapeno, minced cup (60 ml) olive oil 2 tablespoons (30 ml) lemon juice 2 cloves garlic, crushed teaspoon c.u.min 1 teaspoon adobo seasoning (Look for this in the spice aisle.) Simply stir together everything but the pork. Put the pork on a plate with a rim-a gla.s.s pie plate is ideal. Reserve some marinade for basting and pour the rest over it. Turn the steaks over once or twice to coat and let the steaks sit for at least 30 minutes before grilling.

Grill over a medium charcoal or gas fire, holding down flare-ups with a squirt bottle, for 8 to 10 minutes per side. Baste once or twice during cooking with the reserved marinade, using a clean utensil each time.

Yield: 3 servings 3 servings Each serving will have 2 grams carbohydrate, a trace of fiber, and 30 grams of protein.

Apple-Mustard Pork Steaks I've always loved apples and pork together, and the mustard just makes the whole thing better!

1 pound (455 g) pork shoulder steaks cup (60 ml) cider vinegar 2 tablespoons (3 g) Splenda 1 clove garlic 2 teaspoons soy sauce teaspoon grated ginger 2 teaspoons spicy brown mustard Place the pork steaks on a plate with a rim. Mix together everything else, reserving some marinade for basting, and pour the rest over the steaks. Turn the steaks once or twice to coat and let them sit for 30 minutes or so. Meanwhile, get a grill going.

Okay, fire's ready! Grill over a medium gas grill or well-ashed coals for about 8 to 10 minutes per side, basting several times with the reserved marinade and using a clean utensil each time. If you like, you can boil any leftover reserved marinade and pour it over the steaks before serving.

Yield: 2 servings 2 servings Each serving will have 5 grams of carbohydrate, a trace of fiber, 30 grams of protein.

Pork-Crusted Pork!

8-ounce (225 g) pork shoulder steak, inch (1.3 cm) thick [image]cup (25 g) crushed barbecue-flavor pork rinds 1 to 2 tablespoons (15 to 30 ml) oil Coat both sides of the pork steak with the crushed pork rinds. (It's easiest to spread the crushed pork rinds on a plate and press each side of the pork steak into them.) Heat the oil in a heavy skillet over medium-high heat and saute the steak until it's crisp on both sides and cooked through-about 7 minutes per side.

Yield: 1 or 2 servings 1 or 2 servings There are no carbohydrates or fiber here at all, and the whole steak will have about 45 grams of protein.

Sweet and Sour Pork This is not exactly authentic, because the pork isn't battered and fried. Still, it tastes great! And it's far lower-carb than Sweet and Sour from a Chinese restaurant. If it feels strange to you not to serve this stir-fry over something, there's no reason not to make some cauliflower ”rice” to serve with it.

12 ounces (340 g) boneless pork loin, cut into thin strips 3 tablespoons (45 ml) rice or cider vinegar 1 tablespoons (2 g) Splenda 3 tablespoons (35 g) canned, crushed pineapple in juice 1 teaspoon soy sauce teaspoon blackstrap mola.s.ses teaspoon minced garlic 3 tablespoons (45 ml) oil medium green pepper, cut into squares medium onion, sliced Guar or xanthan Mix together the vinegar, Splenda, pineapple, soy sauce, mola.s.ses, and garlic and set it by the stove.

Heat the oil in a wok or large skillet over highest heat. Add the pork and stir-fry until it's half-done. Add the peppers and onions and keep stir-frying. When all the pink is gone from the pork, add the vinegar mixture and stir. Let the whole thing simmer for a couple of minutes, stirring once or twice, until the vegetables are tender-crisp. Thicken the pan juices just a touch with guar or xanthan and serve.

Yield: 2 or 3 servings 2 or 3 servings a.s.suming 2 servings, each will have 11 grams of carbohydrates and 1 gram of fiber, for a total of 10 grams of usable carbs and 36 grams of protein.

Each serving also packs 782 mg of pota.s.sium!