Category Archives: Pork

Breaded Pork with Roasted Broccoli, Garlic and Corn

I was sitting in the office today, trying to think of a good dish for a nice spring day… but for some reason my mind wandered to Breaded Pork. Not exactly what I would call a spring dish, but I went with it anyway!

I think my side made up for that. ;-)


2 cuts of pork (mine was from a larger tenderloin), cut of fat

2 cups of flour

2 cups of bread crumbs

2 eggs, beaten

several cloves of garlic

1 head of broccoli

2 ears of corn, decobbed

3 cups of peanut oil

Salt, Pepper and Sugar – all to taste

Here we go… with yet another simple dish.

1 – With a meat a meat hammer, flatten out your pork to about 1/4″

2 – Salt and pepper to taste, both sides.

3 – Place your flour, bread crumbs and eggs into three separate bowls.

4 – Dip your pork into the flour in order to cover the entire cut of meat, shake off any excess. Dip in egg, let the extra drain off, then cover with breadcrumbs.  Repeat for your second cut of meat. Place aside.

5 – Place your oil in a nice sized pot, begin to heat up to roughly 350 to 375. Also turn your broiler onto high, making sure you have a rack in the middle of the oven.

6 – Cut your broccoli into flowerettes, cut your garlic into half cloves, add corn and place into a bowl and drizzle with olive oil. Mix in salt, pepper and some sugar. (all to taste)

7 – Place into broiler (once heated) and  roast for 7 to 9 minutes.

8 – When your oil is heated, place the pork into the pot – only do one piece of meat at a time.  Cook for roughly 1 to 2 minutes per side, just make sure you don’t burn them!

There you go, you are done. Plate, add some capers, a wedge of lime and enjoy!

Sorry about the picture. I tried to get everything into the shot!

I loved the dish – there is so much more I one can do with this. The breading can be made into just about anything you desire. You can spice it it, or you can go with other flavors.  Very easy, and very tasty.

The roasted broccoli – for me – was UBER good. I’ve made this dish in the past with brown sugar, but opted for regular this time. LOVED IT. The little lady didn’t care for the sugar, but loved the corn.

Oh, and Tina – the butter topic will be posted for you tomorrow.

Pork with Lemon Caper Sauce

Here is one delicious quick and easy recipe that is a sure-fire crowd pleaser – especially if you love pork chops.  This has a light but flavorful breading – crisp on the outside and tender and juicy on the inside.  You cannot go wrong with this :)

1/3 c flour

1/8 tsp salt

3 tbsp Italian-seasoned bread crumbs

3 tbsp preshredded fresh Parmesan cheese

1/4 tsp black pepper

1 large egg white, lightly beaten

4 – 4 oz boneless center cut pork chops (about 1/2 thick)

2 tsp olive oil

1/2 c fat free less sodium chicken broth

1 tbsp dry white wine

1/4 tsp grated lemon rind

1 tbsp fresh lemon juice

2 tsp capers, rinsed and drained

1. Combine flour and salt in a shallow dish.  Place breadcrumbs, cheese, and pepper in a shallow dish; place egg white in another shallow dish.  Dredge pork in flour mixture, dip in egg white, and dredge in breadcrumb mixture.  Coat pork with cooking spray.

2. Heat oil in skillet over medium-high heat.  Add pork to pan; cook 4 minutes on each side or until done.  Remove from pan; keep warm.  Add broth and remaining ingredients to pan, scraping pan to loosen browned bits.  Cook 2 minutes or until reduced to 1/4 cup (about 2 mins).  Serve with pork.  Yields 4 servings.

I know the pork appears a little burnt but it certainly didn’t taste that way.  The recipe didn’t have a picture so I wasn’t quite sure how it was going to look but the taste was amazing!  I served it with orzo (splashed with some fresh lemon juice, salt, and parsley) and garlic-red pepper broccoli.  I had my son help me make this dinner so I *think* that’s why he enjoyed every bite of it – even the broccoli :)

Nutritional Information (pork only):

Calories: 256

Fat: 10.1 g

Protein: 28.2 g

Carbohydrate: 11.5 g

Fiber: 0.7 g

Cholesterol: 68 mg

Sodium: 419 mg

Asian Pork Soup

I was going to save this till later in the week but since I was feeling a bit under the weather and needed some comfort food I had a feeling this soup would do the trick.  This was excellent and very simple.

You’ll need:

1 tbsp canola oil
12 oz lean boneless pork, cut into thin bite size strips
2 c freshly sliced shiitake mushroooms
2 c garlic, minced
3-14 oz cans chicken broth
2 tbsp dry sherry
2 tbsp reduced sodium soy sauce
2 tsp grated fresh ginger/1/2 tsp ground ginger
1/4 tsp crushed red pepper
2 c shredded napa cabbage
1 green onion, thinly sliced
fresh cilantro sprigs

1. In lg saucepan heat oil over med heat; add pork, cook and stir for 2-3 mins or until slightly pink in the center. Remove from pan and set aside. add mushrooms and garlic and cook until tender.

2. Stir in chicken broth, sherry soy, ginger, and pepper. Bring to boiling. Stir in pork, napa cabbage, and green onion; heat through. If desired, garnish with cilantro. Makes 6-1 c servings.

Nutritional Information:

Calories: 160

Total Fat: 6 g

Cholesterol: 31 mg

Protein: 16 g

Carbohydrate: 10 g

Fiber: 1 g

Sodium: 169 mg

Herbed Pork Tenderloin Dinner (Complete)

Ok, so here is my first non-low calorie dinner.  Don’t all jump at once!  I made this two evenings ago for company and it was an absolute hit as its praises were sung all night.  End with the pumpkin-chocolate pie (see previous post) and your legacy has been made.  Trust me :-)  (This serves a party of 6)

For pork tenderloin:

Brush a 3-lb (or equivalent) pork tenderloin with mustard (I did so generously).  Sprinkle 3 minced cloves of garlic evenly.  Then sprinkle 1/2 tsp each of rosemary and thyme.  Bake for approx 1 hour at 350.  Slice and serve with pan juices.


For Risotto:

Take 4-6 strips of bacon, chopped and saute with 1 chopped shallot in bottom of a pressure cooker until bacon is crisp [that's right bacon lovers - this one's for you!].  Drain grease.  Add drained sun dried tomatoes (about 4 count, snipped), 1 c chopped portobello mushrooms  and 2 tbsp olive oil and saute for a few mins.  Stir in risotto rice (equivalent to 6 servings). Mix 3/4 c white wine and 2 1/4 c chicken broth and pour over rice.  Cover and seal lid of pressure cooker.  Heat to medium-high and it should take approx 10 minutes for lid to rock.  Cook for an additional 10 mins after that or feel free to undercook to check on rice.  When rice is done add some chopped parsley and 1/2 c parmesan cheese if desired.

For cheddar cauliflower (and I thought this was so cool to make):

Wash cauliflower (med head) and remove side leafy pieces.  Slice bottom so whole head can sit flat on a pan.  Steam whole head for about 15 minutes or until barely done.  Mix 1/3 c mayo, 1 tsp tarragon, and 1 tsp fresh lemon juice and coat cauliflower.  Pat cheddar cheese onto head and place on baking sheet at 350 for about 10 minutes.  Cool for a few minutes and slice into 6 wedges.


And here you have it! I added a small side of baby herb salad with a few spritzes of dressing - bon appetit!

I could not believe how well this dinner turned out – all the flavors complemented each other so well!  Oh and if it’s a special treat don’t forget the Riesling!

*No nutritional information available for this meal.  I guess ignorance is bliss sometimes!

Pork Casserole with Mushrooms and Kale

I saw this recipe and thought, “Hmm. . .interesting.”  I love mushrooms but was a bit apprehensive since I’ve never cooked with kale before.  I *loved* how this turned out!

What you will need:

1 lb lean boneless pork, cut into thin bite-size strips

2 c sliced fresh mushrooms

1/2 c chopped onion

2 tbsp canola/olive oil

1/4 c all purpose flour

1/2 tsp salt

1/2 tsp dried sage, crushed

1/4 tsp black pepper

2 c fat-free milk

4 c chopped, stemmed fresh kale or swiss chard

2 c cooked wild rice (i used a mix of long grain and wild)

1 tbsp finely shredded lemon peel

1. Preheat oven to 350 and prep a 1.5-2 qt rectangular or oval baking dish.  Preheat a skillet over medium-high heat.  Add pork and and cook for 2-4 mins, stirring frequently until there is no more pink.  Remove from heat and set aside.

Cooking the pork

2. Add mushrooms, onion, and oil to the same skillet and cook about 5 minutes until vegetables are tender.  Stir in flour, salt, sage, and pepper.  Add milk all at once and cook until thickened and bubbly.

Casserole Base


Stir in pork, kale, cooked rice, and lemon peel.

Making the Casserole

3. Spoon mixture into baking dish and bake uncovered for 30-35 mins.  Let stand for 10 minutes before serving.  Makes 6 servings.  Enjoy!

Pork Casserole with mushrooms and kale


Nutritional Information:

Calories: 285

Total fat: 10 g

Cholesterol: 49 mg

Protein: 24 mg

Carbohydrate: 2 mg

Fiber: 3 g

Sodium: 305 mg