PORK CHOPS WITH GRAPE RELISH
2 teaspoons plus 1 tablespoon olive oil, divided
1 small onion, chopped (about 3⁄4 cup)
2 cups seedless grapes
1 tablespoon balsamic vinegar
1 tablespoon sugar
1⁄2 teaspoon black pepper, divided
2 pounds bone-in center-cut pork chops
1⁄2 teaspoon salt
1⁄2 teaspoon ground coriander
2 tablespoons chopped parsley (optional)
1. Make the relish: Heat 2 teaspoons of oil in a medium saucepan over medium high. Add the onion and cook, stirring occasionally, until somewhat softened, about 3 minutes. Add 1⁄4 cup water, grapes, balsamic, sugar and 1⁄4 teaspoon of black pepper; cook, stirring occasionally to lightly mash the grapes, for 25 minutes, until a thick sauce has formed.
2. Meanwhile, season the pork chops with salt, remaining 1⁄4 teaspoon black pepper and coriander. Heat the remaining 1 tablespoon of oil in a large, nonstick skillet over medium high and cook the chops until the undersides are well browned, 4 to 5 minutes. Turn and cook until an instant-read thermometer inserted in the center of a chop registers 145 degrees, 4 to 5 minutes longer. Serve with the relish spooned over the chops and sprinkle with the parsley. Makes 4 servings.
Nutritional analysis for each serving: 346 calories, 33 g protein, 21 g carbohydrates, 1 g fiber, 15 g fat, 3 g saturated fat, 361 mg sodium
FIVE-SPICE PORK KEBABS
1 1⁄2 pounds pork tenderloin, cut into 1-inch cubes
2 tablespoons low-sodium soy sauce
1 tablespoon rice vinegar
1 teaspoon minced ginger
2 garlic cloves, minced
1 teaspoon Chinese 5-spice powder
1 red bell pepper, cut into 1-inch pieces
1 green bell pepper, cut into 1-inch pieces
1⁄2 teaspoon salt
1. Combine the pork, soy sauce, rice vinegar, ginger, garlic and 5-spice powder in a bowl; toss well and allow to sit at room temperature 15 minutes. Thread on 8 skewers with the peppers and season with the salt.
2. Lightly coat a grill pan or grill grates with cooking spray; heat to medium high. Add the skewers and cook, turning occasionally, until the pork is just cooked through, 8 to 10 minutes. Makes 4 servings.
Nutritional analysis for each serving: 208 calories, 33 g protein, 7 g carbohydrates, 1 g fiber, 5 g fat, 2 g saturated fat, 618 mg sodium
HOISIN PORK AND VEGETABLE STIR-FRY
2 tablespoons low-sodium soy sauce, divided
1 tablespoon cornstarch
1⁄3 cup hoisin
1 tablespoon honey
2⁄3 cup low-sodium chicken broth
2 tablespoons canola oil, divided
1 1⁄2 pounds pork tenderloin, thinly sliced
1 red bell pepper, thinly sliced
1 green bell pepper, thinly sliced
2 cups broccoli florets (bite-size pieces)
2 cloves garlic, minced
1 tablespoon minced ginger
1. Stir 1 tablespoon of soy sauce with the cornstarch until smooth. Stir in the hoisin and honey; when smooth, add the broth and set aside.
2. Heat 1 tablespoon of oil in a large, nonstick skillet over medium high. Add the pork and remaining 1 tablespoon soy sauce and cook, stirring, until the pork is lightly browned. Transfer to a plate.
3. Heat the remaining 1 tablespoon oil in the pan; add the red and green peppers, broccoli florets, garlic and ginger and cook, stirring often, until the broccoli is bright green and crisp-tender, 3 to 4 minutes. Return the pork to the pan. Stir the reserved broth mixture and add it to the pan. Cook, stirring occasionally, until the sauce is thickened, about 2 minutes. Makes 4 servings.
Nutritional analysis for each serving: 346 calories, 35 g protein, 23 g carbohydrates, 3 g fiber, 12 g fat, 2 g saturated fat, 728 mg sodium
TIP: Lean pork is most tender when cooked to 140 to 145 degrees, at which point it may still be slightly pink in the center.