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!
Mu Shu Pork I hear from lots of people that they miss Chinese food, so here"s a Chinese restaurant favorite, de-carbed. Low-carb tortillas stand in here for mu shu pancakes, and they work fine. If you want to de-carb this even further, just eat it with a fork and forget the tortillas.
8 ounces (225 g) boneless pork loin, sliced across the grain and then cut into matchsticks 3 eggs, beaten Peanut oil cup (35 g) slivered mushrooms 1 cup (70 g) shredded napa cabbage 3 scallions, sliced 1 cup (50 g) bean sprouts 3 tablespoons (45 ml) soy sauce 2 tablespoons (30 ml) dry sherry 4 low-carb tortillas Hoisin Sauce (page 464) First, in a wok or heavy skillet over high heat, scramble the eggs in a few tablespoons of the peanut oil until they"re set but still moist. Remove and set aside.
Wipe the wok out if there"s much egg clinging to it. Add another cup (60 ml) or so of peanut oil and heat. Add the pork and stir-fry until it"s mostly done. Add the mushrooms, cabbage, scallions, and sprouts, and stir-fry for 3 to 4 minutes. Add the eggs back into the wok and stir them in, breaking them into small pieces. Now add the soy sauce and sherry, and stir.
To serve, take a warmed, low-carb tortilla and smear about 2 teaspoons of Hoisin Sauce on it. Put about a quarter of the stir-fry mixture on the tortilla and wrap it up.
Yield: 2 servings 2 servings Each with 11 grams of carbohydrates and 3 grams of fiber, for a total of 8 grams of usable carbs and 27 grams of protein (a.n.a.lysis does not include low-carb tortillas or hoisin sauce.) Make sure you have everything cut up and ready to go before you cook, and this recipe will be a breeze.
Chili Lime Pork Strips This is so good and so versatile! Use the strips for a salad or an omelet or just wrap them up in low-carb tortillas with a little salsa and sour cream.
1 pound (455 g) boneless pork loin 1 to 2 tablespoons (15 to 30 ml) oil 1 teaspoons chili powder 1 tablespoon (15 ml) lime juice Slice the pork as thinly as you can into small strips (this is easier if the pork is half-frozen). Heat the oil in a large, heavy skillet over medium-high heat and add the pork. Stir-fry the pork strips until they"re nearly done-about 6 to 7 minutes-then stir in the chili powder and lime juice. Continue stirring and cooking for another 3 to 4 minutes. These strips keep well for a few days in a closed container in the fridge.
Yield: 4 servings 4 servings Each with 1 gram of carbohydrates, a trace of fiber, and 23 grams of protein.
Ginger Sesame Pork You can serve this simple stir-fry over Cauliflower Rice (page 212), if you like, but it"s nice just as it is.
12 ounces (340 g) boneless pork top loin 2 tablespoons (12 g) grated ginger 4 teaspoons soy sauce 1 teaspoon Splenda 2 teaspoons toasted sesame oil 4 scallions, sliced, including the crisp part of the green 2 tablespoons (30 ml) dry sherry 2 cloves garlic, crushed 2 tablespoons (30 ml) peanut oil Slice the boneless pork loin as thinly as you can- it helps to have it half-frozen.
Mix together everything else in a medium-size bowl. Add the pork, stir to coat, and let it marinate for at least a half an hour.
Over high heat, heat the oil in a heavy skillet or wok. Add the pork with all of the marinade and stir-fry until meat is cooked through, about 4 to 5 minutes. Serve.
Yield: 2 servings 2 servings Each with 31g protein; 5 g carbohydrate; 1 g dietary fiber; 4 g usable carbs.
Asian Pork and Cabbage I know of few dishes that offer so much flavor for so little work.
1 pound (455 g) boneless pork loin head cabbage 1 small onion Canola or peanut oil for stir-frying 1 tablespoon (15 ml) black bean sauce 1 to 2 tablespoons (16.5 to 33 g) chili garlic paste Slice the pork loin as thin as you possibly can-this is easier if the pork is partially frozen. Slice the cabbage about inch (1.3 cm) thick and cut across it a few times. Thinly slice the onion.
In a wok or large skillet, heat 3 to 4 tablespoons (45 to 60 ml) of oil over highest heat. As soon as it"s hot, add the pork and stir-fry for 3 to 5 minutes. Add the cabbage and the onion and continue stir-frying until the cabbage and onion are just tender-crisp. Stir in the black bean sauce and the chili garlic paste and serve.
Yield: 3 servings 3 servings Each with 6 grams of carbohydrates and 1 gram of fiber, for a total of 5 grams of usable carbs and 32 grams of protein.
You can find black bean sauce, an Asian condiment, in Asian or international grocery stores or in the Asian section of larger grocery stores. I actually bought mine in the international aisle of Bloomingfoods, my beloved natural food This has some sugar in it, but the amount of flavor it offers for the few carbs it adds is well worth it, to my mind. It keeps well in the fridge, so don"t think you have to use it all up quickly.
Artichoke-Mushroom Pork This is wonderful, and it cooks quite quickly because you pound the pork thin.
1 pounds (680 g) boneless pork loin, cut into 4 slices across the grain 4 tablespoons (56 g) b.u.t.ter, divided 1 small onion, sliced 1 clove garlic, crushed 8 ounces (35 g) sliced mushrooms 1 can (14 ounces, or 400 g) quartered artichoke hearts, drained cup (120 ml) chicken broth 2 teaspoons Dijon or spicy brown mustard Put a piece of pork into a heavy resealable plastic bag and pound until it is inch (6 mm) thick. Repeat for the remaining pieces of pork.
Melt 2 tablespoons (28 g) of the b.u.t.ter in a large, heavy skillet over medium heat and brown the meat on both sides (about 4 minutes per side). You"ll have to do them one or two at a time. Set the browned pork on a plate and keep it warm.
Add the rest of the b.u.t.ter to the skillet and add the onion, garlic, and mushrooms. Saute until the mushrooms and onion are limp. Add the artichokes, chicken broth, and mustard and stir around to dissolve the tasty brown bits on the bottom of the skillet.
Add the pork back into the skillet (you"ll have to stack it a bit), cover, and let simmer for about 5 minutes. Serve the pork with the vegetables spooned over the top.
Yield: 4 servings 4 servings Each with 6 grams of carbohydrates and 2 grams of fiber, for a total of 4 grams of usable carbs and 25 grams of protein.
If you prefer, you can make this out of 4 pork chops with the bones cut out.
Pork and Provolone with White Wine and Mushrooms I confess, I came up with this to get rid of extra pork, smoked provolone, and mushrooms I had kicking around my fridge-and it got top marks from my husband! It is definitely worth making again.
2 pounds (910 g) boneless pork loin, in 4 slices about inch (2 cm) thick 6 ounces (170 g) sliced smoked provolone cheese 1 tablespoon (15 ml) olive oil 1 tablespoon (14 g) b.u.t.ter medium onion, chopped 4 cloves garlic, crushed 2 cups (140 g) sliced mushrooms 1 cup (240 ml) dry white wine 1 teaspoon chicken bouillon concentrate Guar or xanthan (optional) You"ll need four pieces of pork loin that are roughly the same shape. One piece at a time, put the pork in a heavy resealable plastic bag. Using any heavy blunt instrument that comes to hand (I use a 3-pound dumbbell), pound your pork out until it"s between inch (6 mm) and inch (1.3 cm) thick.
Sandwich the sliced smoked provolone between the pounded pieces of pork, using 3 ounces (85 g) in each of two "pork and cheese sandwiches." Heat the oil and b.u.t.ter in a big, heavy skillet over medium-high heat and lay the pork-and-cheese sandwiches in it. Saute for about 5 minutes per side or until golden, turning carefully.
When the pork-and-cheese sandwiches are browned on both sides, add the onion, garlic, and mushrooms to the skillet, scattering them around the pork.
Mix the wine and chicken bouillon concentrate together and pour around the pork. Cover, turn heat to low, and simmer for 20 minutes.
When time"s up, lift the pork-and-cheese sandwiches out with a spatula, put them on a platter, and cover with a lid to keep warm. Now turn up the heat under the skillet and let the sauce boil hard for about 5 minutes-you want just cup (120 ml) or so of liquid left among the mushrooms and onions. Thicken this a trifle with guar or xanthan if you like, but it"s not essential by any means. Sc.r.a.pe the mushrooms, onions, and sauce over the meat and cheese and cut in portions to serve.
Yield: 6 servings 6 servings Each with 39 g protein; 4 g carbohydrate; trace dietary fiber; 4 g usable carbs.
Pineapple Glazed Pork Loin You can double this recipe if you like, but if your skillet"s the size of mine, you"ll have to cook it in two batches-which, of course, takes twice the time.
pound (340 g) boneless pork loin, cut about inch (1.3 cm) thick 1 to 2 tablespoons (15 to 30 ml) olive oil 2 tablespoons (25 g) canned, crushed pineapple in juice 2 teaspoons cider vinegar 2 teaspoons Splenda 1 teaspoon spicy brown or Dijon mustard teaspoon soy sauce 1 teaspoon minced garlic or 2 cloves garlic, crushed First, pound the pork until it"s about inch (6 mm) thick. Heat the oil in a heavy skillet over medium-high heat and saute the pork, covering it with a tilted lid. Cook it 4 to 5 minutes per side.
While the pork"s browning, combine the pineapple, vinegar, Splenda, mustard, soy sauce, and garlic. When the pork is browned on both sides, add this mixture to the skillet. Turn the pork over once or twice to coat. Put the tilted lid back on the pan and cook for 1 to 2 minutes, turn, re-cover the pan, and give it another 1 to 2 minutes. Remove to serving plates and sc.r.a.pe any remaining liquid from the pan over the pork before serving.
Yield: 2 servings 2 servings Each with 4 grams of carbohydrates, a trace of fiber, and 22 grams of protein.
Feel free to use thin pork chops, instead.
Orange Pork Loin Boneless pork loin frequently goes on sale. It"s very lean, however, so it"s often both bland and dry. Slow cooking takes care of that little problem! Sadly, fresh pumpkin is only available for a couple of months in the autumn, so that"s when you"ll need to make this dish. Buy a small pumpkin, or you"ll have piles of it leftover.
2 pounds (910 g) pork loin 1 pound (455 g) pumpkin, peeled and cut into -inch (1.3 cm) cubes 1 pound (455 g) rutabaga, cut into -inch (1.3 cm) cubes 2 tablespoons (30 ml) olive oil 2 tablespoons (40 g) low-sugar marmalade or orange preserves teaspoon orange extract 2 teaspoons Splenda 2 cloves garlic, crushed teaspoon salt cup (120 ml) chicken broth Guar or xanthan Put the pumpkin and rutabaga in the bottom of a slow cooker.
In a big, heavy skillet, heat the oil over medium-high heat and brown the pork all over. Put the pork in the slow cooker on top of the pumpkin and rutabaga.
In a bowl, stir together the marmalade, orange extract, Splenda, garlic, salt, and broth. Pour the mixture over the pork. Cover the slow cooker, set it to low, and let it cook for 8 hours.
When the time"s up, carefully remove the pork to a platter and use a slotted spoon to pile the vegetables around it. Use guar or xanthan to thicken the liquid in the pot to the consistency of heavy cream. Serve the liquid with the pork and vegetables.
Yield: 6 servings 6 servings Each with 34 g protein, 13 g carbohydrate, 2 g dietary fiber, 11 g usable carbs.
Braised Pork with Fennel This was one of my first great slow-cooking triumphs, and it still ranks as one of the two or three best dishes I"ve ever cooked in my slow cooker. This is easily good enough to serve to company. By the way, some grocery stores label "fennel" as "anise." It looks like a bulb at the bottom, with celery-like stalks above and feathery foliage. The stems are tough, but the foliage can be chopped up in salads or used as a garnish. It has a wonderful licorice-like taste.
4 pounds (1.8 kg) pork shoulder roast 2 tablespoons (30 ml) olive oil 1 medium onion, sliced 1 bulb fennel, sliced 1 cup (240 ml) cider vinegar 3 tablespoons (4.5 g) Splenda 1 cup (240 ml) canned diced tomatoes, drained 1 cup (235 ml) chicken broth 1 teaspoon chicken bouillon concentrate 2 cloves garlic, crushed teaspoon dried thyme teaspoon red pepper flakes, or to taste Guar or xanthan In a big, heavy skillet, sear the pork in the oil over medium-high heat until it"s brown all over. (This will take 20 minutes or so.) Transfer the pork to a slow cooker.
Pour off all but about 1 tablespoon (15 ml) of fat from the skillet and reduce the heat to medium-low. Saute the onion and fennel until they"re just getting a little golden. Transfer them to the slow cooker, too.
In a bowl, mix together the vinegar and Splenda. Pour the mixture over the pork. Add the tomatoes.
In a bowl, mix together the broth and bouillon until the bouillon dissolves. Stir in the garlic, thyme, and red pepper. Pour this over the pork. Cover the slow cooker, set it to low, and let it cook for 8 hours.
When the time"s up, remove the pork from the slow cooker and place it on a serving platter. Using a slotted spoon, scoop out the vegetables and pile them around the pork. Cover the platter with foil and put it in a warm place.