By Sheila Bryant,2014-11-25 17:36
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    Hands-on time: 15 minutes

    Oven time: 25 minutes

    4 servings

    Points: 8

    ; 4 1-inch “Iowa” pork chops

    ; 1 tablespoon good mustard

    ; Salt and pepper to taste


    ; 1 tablespoons butter, melted

    ; 2 tablespoons chopped parsley

    ; 2 tablespoons good mustard

    ; 1 cup fresh bread crumbs from French bread

    Coat tops and bottoms of chops with thin mustard coat. Season with salt and pepper. Stir together crust ingredients and divide equally on top of chops. Press crumbs lightly with back of a spoon to adhere. Transfer to lightly oiled baking pan. Bake at 350F for 25 minutes or until meat reaches an internal temperature of 150F. If crumbs don‟t brown, place under the broiler for two minutes, watching to prevent burning.

    NUTRITION ESTIMATE Per Serving: 397Cal; 46g Protein; 13g Tot Fat; 5g Sat Fat; 20g Carb; 1g Fiber; 320mg Sodium; 133mg Cholesterol; Weight Watchers 8 points



    Moist chops in apple-chunky sauerkraut

    Hands-on time: 25 minutes

    Time to table: 30-45 minutes

    Serves 4

    Points: 7


    ; 16 ounces sauerkraut (see ALANNA‟s TIPS)

    ; 1 tablespoon bacon grease

    ; 1 tablespoon brown sugar

    ; 1 teaspoon caraway seed

    ; 1 large onion, sliced

    ; 2 tart apples, skins on, cored and sliced

    ; ? cup apple cider or juice


    ; 1? pounds (see TIPS) thick-cut bone-in pork chops, patted dry

    ; 1 teaspoon vegetable oil

    ; 1 teaspoon sugar (for browning)

    ; Salt & pepper to taste

    ; Splash of apple cider or juice

    Rinse, drain sauerkraut. In a large skillet, heat bacon grease on medium high until shimmery. Add brown sugar, caraway, then onion and apple as prepped. Let simmer til onions turn gold, stirring often. Add sauerkraut and cider, return to simmer. Meanwhile, rub chops on both sides with oil, one side with sugar, season both sides. Place sugar-side down in a second cold (see TIPS) skillet. Set heat on medium, cook 5 minutes til just browning. Turn, cook 3 minutes. Arrange chops atop sauerkraut. Add cider splash to meat skillet (will sizzle); stir to collect meat bits, pour over chops. Insert thermometer probe horizontally in one chop until tip reaches fleshy midpoint. Cover, cook til temperature reaches 140F, 5 15 minutes depending on thickness.

    NUTRITION ESTIMATE Per Serving: 331 Cal (43% from Fat); 16g Tot Fat; 6g Sat Fat; 28g Carb; 5g Fiber; 372mg Sodium; 59mg Cholesterol; Weight Watcher 7 points



    Hands-on time: 15 minutes

    Time to table: 25 minutes

    Serves 4

    Points: 6

    ; 1/2 tablespoon unsalted butter

    ; 1 pound pork tenderloin

    ; Salt & pepper

    ; 1 tablespoon unsalted butter

    ; 1 onion, chopped

    ; 1 tablespoon fresh rosemary, minced

    ; 1/2 cup non-fat chicken broth

    ; 1/2 cup canned cranberry sauce with whole berries

    ; 1 tablespoon balsamic vinegar

    ; Salt & pepper

    Preheat oven to 450F. Melt 1/2 tablespoon butter in ovenproof skillet on medium high. Sprinkle meat with salt and pepper, add to skillet. Sear pork on all sides, about 2 minutes, then transfer to oven for 10 minutes or until meat thermometer inserted into thickest portion reaches 150F. Cover meat with foil, let rest 5 minutes.

    Meanwhile, melt 1 tablespoon butter in another skillet on medium heat. Add onion and rosemary, sauté until onion softens, about 5 minutes. Add remaining ingredients and stir until cranberry sauce melts. Simmer slowly until meat is ready. Pour meat juices into sauce. Season to taste with salt and pepper. Slice meat and serve with sauce. NUTRITION ESTIMATE Per Serving: 267 Cal; 24g Protein; 11g Tot Fat; 5g Sat Fat; 18g Carb; 1g Fiber; 723mg Sodium; 86mg Cholesterol; Weight Watchers 6 points


    Hands-on time: 10 minutes

    Time-to-table: 15 minutes

    Serves 4

    Points: 6

    ; 1 tablespoon unsalted butter

    ; 1 tablespoon olive oil

    ; 4 pork chops, about 4 ounces each, fat removed

    ; About 1 tablespoon sugar

    ; Salt & pepper

    ; 1/2 cup strong coffee

    ; More salt & pepper

    Heat a large skillet on medium high. When it‟s hot, add the butter and the oil. Meanwhile, season each chop on both sides with sugar, salt and pepper. When the skillet and the fat is hot enough, add the chops. Cook the first side, without touching or turning the meat, for about 4 minutes. Turn the chops over, reduce the heat to medium and cook the second side for about 5 minutes. Transfer the chops to a plate, preferably warm, and cover loosely with foil.

    Add the coffee to the skillet. As it boils up, use a spatula to loosen any meat bits from the bottom and the sides. (This is called de-glazing.) Let the coffee simmer for 2 3 minutes

    until it becomes somewhat syrupy. Add salt and pepper to taste.

    Transfer the chops to a platter or serving plates, pour coffee sauce over top. NUTRITION ESTIMATE Per Serving: 243 Cal; 17g Tot Fat; 6g Sat Fat; 3g Carb; 0g Fiber; 63mg Cholesterol; Weight Watchers 6 points



    A bit of sweet, a bit of heat

    Hands-on time: 10 minutes

    Time to table: 40 minutes

    Serves 4

    Points: 4.5

    ; 1 teaspoon kosher salt

    ; ? teaspoon cinnamon

    ; ? teaspoon cumin

    ; ? teaspoon chili powder

    ; ? teaspoon black pepper

    ; ? tablespoon olive oil

    ; 1 pound pork tenderloin


    ; ? cup brown sugar

    ; 1 tablespoon minced garlic

    ; ? tablespoon Tabasco sauce

    (Wash your hands!) Preheat oven to 350F. Heat a large, oven-proof skillet on medium high, then heat olive oil. (If skillet has a wooden handle, wrap it in two layers of foil.) While skillet heats, mix spices in a small bowl. With your hands, coat meat all over with spices. (Wash your hands!) Sear meat, turning occasionally, for 4 5 minutes.

    Combine glaze ingredients and pat atop meat. Place skillet in oven for 20 minutes or until a meat thermometer reaches 140F. Remove skillet from oven, cover with foil for about 10 minutes, the internal temperature will rise to about 155F. Slice thin on the diagonal and serve immediately.

    NUTRITION ESTIMATE Per Serving: 209 Cal (25% from Fat); 6g Tot Fat; 2g Sat Fat; 15g Carb; 0g Fiber; 667mg Sodium; 74mg Cholesterol; Weight Watchers 4.5 points



    Hands-on time: 10 minutes

    Time-to-table: 40 minutes

    Serves 4

    Points: 4

    ; Cooking spray

    ; 1 pound pork tenderloin

    ; Salt & pepper


    ; 2 tablespoons hoisin sauce

    ; 2 tablespoons soy sauce

    ; 2 tablespoons honey

    ; 2 teaspoons minced garlic

    ; 2 3 green onions, chopped

    Preheat oven to 375F.

    Spray a large, oven-proof skillet with cooking spray and heat on medium high. When the pan is hot, add the meat (it should sizzle) and sear the bottom side. Season the top with salt and pepper, then turn the meat to sear the other side and season the new top side. Move the skillet to the oven for about 30 minutes or until a meat thermometer inserted into the center reads 150F or the color is „just barely past pink‟.

    (If making the carrots, start now.)

    While the meat cooks, mix the sauce ingredients in a small pan and bring to a boil. Let it cook down just slightly, then keep warm on low heat.

    Slice the meat and transfer to plates. Drizzle with hot hoisin-honey sauce and sprinkle with green onion. Serve immediately.

    NUTRITION ESTIMATE Per Serving: 195Cal; 4g Tot Fat; 1g Sat Fat; 14g Carb; 1g Fiber; 1233mg Sodium; 74mg Cholesterol; Weight Watchers 4 points

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