Tag Archives: Corn

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. ;-)

Needed:

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.

Tuna Cakes with Cucumber Yogurt Sauce

So here’s a recipe I am SO glad to have found!  This was spectacular!

For cucumber yogurt sauce:

1/2 c peeled, seeded, and finely chopped cucumber

1/2 c plain non-fat yogurt

2 tbsp snipped fresh dillweed or 2 tsps dried and crushed

2 tsps fresh lemon juice

1/8 to 1/4 tsp pepper

Stir above ingredients together – cover and refrigerate.

For tuna cakes:

2- 6 oz cans albacore tuna in distilled/spring water, drained and flaked

2 large eggs or you can subsitute

1/3 c crushed fat free no salt added whole wheat crackers ( or you choose)

1/4 c chopped green onion (green and white parts)

2 tsp Dijon mustard

1 tsp prepared horseradish

1/4 tsp salt

1/4 tsp pepper

Combine all tuna ingredients and shape into 6 cakes about 2.5 in in diameter.  Heat a skillet over medium heat and prep with vegetable oil.  Cook cakes for 6-8 mins or until golden brown, turning once.  Serve with sauce and sides of choice – Enjoy!

Frying up the tuna cakes. . .

Voila! (And as always I have to have my salad)

***The side is a corn pudding which was actually a great accompaniment.  Here’s the how-to on that one:  Combine 2 c whole kernel corn, 1 1/4 c low fat buttermilk, 2 lg eggs (or substitutes), 1 tbsp melted margarine, 1 tsp salt and white pepper each.  Prep a 6.5 in baking pan and bake for 45 – 50 mins (closer to 50) at 350.

Nutritional Information:

Tuna Cakes (per cake):

Calories: 133

Total fat: 4 g

Cholesterol: 24 mg

Sodium: 416 mg

Carbohydrate: 6 g

Fiber: 1 g

Protein: 17 g

Corn Pudding:

Calories: 133

Total Fat: 2.5 g

Cholesterol: 3 mg

Sodium: 313 mg

Carbohydrate: 22 mg

Fiber: 2 g

Protein: 8 g

Baked Bean and Corn Chimichangas

I am obviously on a cooking kick because right now I have too much to share.  I made this dish this afternoon for lunch and dinner (since I work evenings) and am very well pleased with the results!  If you like Mexican food here’s a way for you to do it yourself.

What you will need:

6-10 in. whole wheat flour tortillas
1/2 c chopped onion
1-15 oz can black beans, rinsed and drained
1-8.5 oz can whole kernel corn, rinsed and drained
1 medium tomato, chopped
1 c purchased green salsa or red salsa (I went with tomatillo verde – spicy)
1/4 c snipped fresh cilantro
3 oz reduced fat monetery jack (I used Mexican blend) cheese (3/4 c shredded)

1. Preheat oven to 425. Coat a baking sheet with nonstick cooking spray. Wrap tortillas in foil and heat in the oven for 5 mins.

2. For the filling, coat an unheated large skillet with nonstick cooking spray. Preheat skillet over medium heat. Add onion and cook for about 5 min or until tender, stirring occasionally. Add black beans. Using a fork or potato masher,mash beans slightly. Stir in corn, tomatoes, and 1/2 c salsa. Heat through and stir in cilantro.

mashing black beans

 

chimichanga filling

3. For assembly, spoon about 1/3 cup filling into each tortilla just below its center. Fold bottom edge of each tortilla up and over filling. Fold opposite sides in and over filling. Roll up from the bottom and if necessary secure edges with toothpicks. Place filled tortillas on prepared baking sheet with seam sides down. Coat top and sides of the filled tortillas with cooking spray.

4. Bake for 10-12 mins or until tortillas are golden brown and crisp. To serve, sprinkle with cheese and top with remaining salsa. Makes 6 servings.

 baked bean and corn chimichangas

***Take note: working with whole wheat tortillas (as this is a low calorie recipe) is a bit more cumbersome in comparison to flour or corn tortillas.  If you have a few chimis that are not going to hold a perfect burrito-like shape before you put them in the oven (like I did) do not worry.  Once they are baked, they are crispy and will pretty much hold until you put the salsa on top which softens it up again.  Also, as you saw in the ingredient list I went with a tomatillo verde sauce (I prefers this over reds) and this was very spicy.  Just know that when you choose a ‘level’ of spiciness of the salsa it will go in and outside the chimichanga.  Lastly, I had enough of the filling to make an extra chimi.  I do not know why this is as I followed the recipe exactly.  You can also go with larger-sized tortillas if you want to stuff more filling in each.  These chimis came out to be about a 1/3 of the size of restaurants (which are ginormous) – perfect for pairing with rice or salad!

Nutritional Information (per chimichanga):

Calories: 315

Total Fat: 11 g

Cholesterol: 10 mg

Protein: 16 g

Carbohydrate: 47 g

Fiber: 10 g

Sodium: 1147 mg