1 (1/2 Kg) All-Natural Pork Tenderloin fat trimmed
6 Tbsp. Balsamic Vinegar…
2 Tbsp. Extra-Virgin Olive Oil
2 Tsp. Minced Garlic
1 Tbsp. Italian Herb Seasoning
1/2 tsp. Low GI Honey
Ginger, to taste
Pepper, to taste
1. Place pork tenderloin in marinating dish. Set aside.
2. Combine vinegar, olive oil, minced garlic, Italian herb seasoning, honey, ginger, and pepper. Whisk until blended.
3. Pour mixture over pork tenderloin. Place the top on the marinating dish and place in refrigerator to marinate. Allow to marinate for a minimum of 3 hours, overnight is better.
4. When ready to cook, preheat oven to 350 degrees.
5. Heat a large stone ware fry pan over high heat. When Hot place tenderloin in pan, searing each side for 2-4 minutes each. Set the frypan dish aside to rest.
6. Place tenderloin in a baking dish with marinade and cook uncovered for 30-35 minutes, or until done.
7. Remove from oven and let rest for 5-10 minutes. Slice and serve.
Makes 4 Servings.
Approximate Nutritional Facts, per 1 serving:
Calories: 196.0, Total Fat: 9.0g (Saturated: 1.5g, Polyunsaturated 1.0g, Monounsaturated 5.0g), Cholesterol 65.0mg, Sodium 67.6mg, Potassium 0.7mg, Total Carbohydrate 4.1g (Dietary Fibre: 0.0g, Sugars 1.1g), Protein 25.0g
LOW-CARB, LOW-FAT PORK
- 2 lb/ 1 Kg. boneless pork loin roast, any visible fat removed.
- 1 tsp. cumin 1 tsp. onion powder
- 1 tsp. ginger
- 3/4 tsp. red pepper flakes
- 1/2 cup water
- 1 cup diced capsaicin divided
- 1 clove minced garlic
- Mix cumin, onion powder, ginger and red pepper flakes. Rub the mixture on the pork roast and place it in a crockpot.
- In the bottom of the crock pot, water, 1/2 of the red capsaicin and the minced garlic. Cook on high heat for 3-4 hours.
- Shred the pork. Add in the other half of the capsaicin
- Turn the crockpot to low and cook another 4 hours or until ready to serve.
SLOW COOKED PORK
• 1.5 kg pork shoulder any visible fay removed (Any lean meat can be used.)
• Chopped onions
• Chopped Jalapeños
• Mexican Chili Powder
• Lime Juice
• Orange zest
Place all ingredients in a slow cooker.
Cook for 4 hours on high or 8 hours on low
CINNAMON AND APPLE PORK LOIN
- 2 pounds pork loin remove any visible fat
- 1/2 teaspoon black pepper, divided
- 1 tablespoon olive oil
- 1 large sweet potato, and carrot ½ per person peeled and diced
- 1 apple, peeled and diced
- 1 onion, diced
- 2 teaspoons ground cinnamon
- 1/2 cup water
- Sprinkle pork loin with 1/4 teaspoon black pepper. In a large fry pan over medium-high heat, heat oil. Sear pork 2 to 3 minutes per side until browned.
- Place sweet potato, carrots, apple, and onion in bottom of slow cooker. Sprinkle with cinnamon, remaining 1/4 tsp black pepper,
- Place pork on top of vegetables. Pour water over pork and vegetables. Cover and cook on LOW 4 to 5 hours or HIGH 2 to 2-1/2 hours or until meat registers 165 degrees F. Serve with steamed green vegetables or a salad.
Servings Per Recipe: 7
- Amount Per Serving% Daily Value *
- Calories 265
- Calories from Fat 94
- Total Fat 10g 16 %
- Saturated Fat 3.1g 15 %
- Trans Fat 0.0g 0 %
- Protein 29g 58 %
- Amount Per Serving% Daily Value *
- Cholesterol 71mg 24 %
- Sodium 236mg 10 %
- Total Carbohydrates 13g 4 %
- Dietary Fiber 1.5g 6 %
- Sugars 7.5g 0 %
PORK MEDALLIONS WITH CHARGRILLED SWEET POTATO SALAD
- 3/4 cup freshly squeezed orange juice
- 1 1/2 tbs. balsamic vinegar
- 1 tbs. wholegrain mustard
- 500 g pork loin medallions, fat trimmed (any lean meat can be used.)
- olive oil spray
- 500 g sweet potatoes
- 150 g mixed salad or baby spinach leaves
- 1 red capsicum, seeded and sliced into strips
- 1/2 red onion, thinly sliced
- 250 g punnet cherry tomatoes, halved
- 420 g can no-added-salt cannelini or butter beans, drained (dried if possible soaked overnight, rinsed and drained)
- Combine orange juice, vinegar and mustard together in a cup. Pour half the mixture into a non-metal dish, add pork and turn to coat with the marinade. Cover, refrigerate and marinate for as long as time permits, anywhere between 30 minutes to over night.
- Steam the sweet potatoes until almost soft. Allow to cool slightly then cut each in half.
- Spray a barbecue, char-grill or griddle with olive oil and heat to medium-high heat. Cook sweet potatoes on grill for 4-5 minutes each side until lightly charred, set aside.
- Drain pork well and discard marinade. Grill pork for 5-7 minutes each side or until cooked to your liking. Remove from heat, cover and set aside to rest for 5 minutes.
- Place salad leaves, capsicum, onion, tomatoes, beans and potatoes in a large bowl. Pour over remaining orange dressing and toss to combine.
- Divide salad among serving plates, add pork and serve immediately.
NB Glycemic Index of Sweet Potato
The way you prepare sweet potatoes makes a difference in their GI. The GI of a 150-g sweet potato, boiled with its skin for 30 minutes, is 46. That number rises to 94 if the same sweet potato is baked for 45 minutes. These dramatic differences come from the way the starches in sweet potatoes gelatinize during cooking. Foods that turn viscous, or jelly-like, in your digestive tract have a lower GI because the gelatinous substance slows the release of the nutrients in the food. Baking your sweet potatoes instead of boiling them changes the quality of their starches and transforms this root vegetable from a moderate-GI food to a high GI-food.
Pork & Plum Cous Cous
Preparation time: 10 minutes minutes
Cooking time: 15 minutes minutes
1 tbsp olive oil (or use a olive oil spray)
200g lean pork fillet, thinly sliced
3 celery sticks, thinly sliced on the diagonal
4 cups Salt Reduced Beef Stock (I prefer just water)
3 cups cous cous (basmati rice can be used here NB 1)
1 tsp dried sage or oregano leaves
½ cup pitted prunes, roughly chopped
200g baby beans, cut into bite size pieces
200g baby spinach leaves
- Heat oil in a large saucepan and cook pork until well browned. Stir in celery and cook for 2 minutes.
- Add stock and bring to the boil. Stir in cous cous, sage, prunes, beans and spinach.
- Remove from heat and stand 5 minutes. Toss with a fork and serve.
Serve with a side salad. Add a dollop of low fat natural yoghurt if desired.
NB 1. Basmati can be improved if soaked overnight . Cook for 5 minutes, stir only with a metal fork and cook for a further 5 minutes.
Pork and String Beans
- ½ kg string beans , cut in 2 inch length
- Other vegetables at hand, carrots, sweet potato etc.
- 250g lean pork, thinly sliced (Any lean meat works well)
- ⅓ cup vinegar
- 1 medium-sized onion, thinly sliced lengthwise
- 4 to 6 cloves garlic, crushed
- ½ teaspoon ground black pepper
- 1 cup water
- 1 tbs olive oil
- Heat a frying pan or wok then sear the pork with the olive oil
- When oil and juice comes out of the pork, add garlic and onions then cook for 2 minutes.
- Pour-in the vinegar, and water then bring to a boil.
- Shake-in the ground black pepper and stir.
- Cover and simmer for 15 minutes or until the pork is tender.
- Add the string beans, other vegetables and cook for 3 to 5 minutes.
- Turn off the heat and transfer to a serving bowl.
- Serve hot with steamed rice.
- Share and enjoy!
Catherine’s Mexican Slow Cooker Pulled Pork
This recipe should be prepared 24 hours in advance for marinading and then needs around 8 hours cooking time in the slow cooker.
2 tbsp sweet paprika
2 tbsp chipotle powder / OR. smoked paprika
2 teaspoons ground cumin
2 teaspoon dried oregano flakes
2 teaspoon onion powder
2 teaspoon garlic powder
1/8 teaspoon cinnamon
1/8 teaspoon cayenne pepper
1/2 tbsp ginger
1.5kg roasting pork leg, Skin and fat removed (ask your butcher to do this). Any lean meat can be used
2 Tbsp olive oil
Slow Cooker Method
Add dry rub ingredients to mixer bowl, mill for 10 sec/speed 8. Pour in to your slow cooker bowl remove and place in the fridge.
Pat dry your pork with a paper towel.
Put your pork in the slow cooker bowl and cover liberally with the dry spice rub. Don’t throw away any excess just keep it in the bottom of the bowl.
Refrigerate covered over night or at least 1 hour.
Heat oil up in a large frying pan to medium heat. Take roast out of bowl, leaving excess dry spice rub behind. Brown all sides of the roast.
Return roast to the slow cooker bowl with enough water to cover the bottom of the bowl; cook on low for 8 hours.
Once roast is tender, remove from slow cooker and chop roughly. Return to slow cooker bowl with retained juices and shred with two forks, mix well and serve.
This can also be cooked in an oven at 150°C fan forced bake for 6 hours or until tender.
Serve with steamed greens and Basmati rice.
JERK PORK CHOPS WITH BLACK BEAN SALAD
Jerking refers to the traditional Jamaican method of spicing and cooking meat over a fire. This fiery marinade benefits from the unique flavour of allspice, which is a key ingredient in Jerk Seasoning, amongst the heat. Prep: 20 mins • Cook: 15 mins • Serves: 4.
4 pork chops (about 140g/5oz) each), bone in Skin removed
1 brown onion, roughly chopped
2 cloves garlic, roughly chopped
2 tbsp jerk seasoning
2 tbsp (30 ml) dark rum
1 tbsp (30 ml) lime juice
1 tsp ginger
250g (9oz) rainbow cherry tomatoes, quartered
400g (14oz) can black beans, drained and rinsed (Or dried soaked overnight)
4 spring (green) onions, finely sliced
¼ cup coriander leaves, roughly chopped
2 tbsp (30ml) lime juice
2 tbsp (30ml) olive oil
- For marinade, blitz ingredients together in a small blender to make a paste then cover pork generously. Marinade for 2–24 hours in the fridge.
- Combine salad ingredients and season to taste.
- To cook pork, heat a barbecue or grill to medium-high and cook chops for 5–6 minutes per side, until outside is blackened and pork is just cooked through.
Energy: 1855kJ/445 cals; protein: 40g; fat: 14g; saturated fat: 3.5 g (saturated : unsaturated fat ratio 0.33); available carbohydrate: 27.5g; fibre: 15g; 725mg sodium; 1380mg potassium (sodium : potassium ratio 0.53).