Tender Pork and Bean Stew - 18g Carbs, 5g Fiber, 3g Sugar

A bit of almonds inspire this Basque-like stew.

Diabetes-Friendly

Number of Servings: 6

Serving Size: 3-4 oz pork with 1/4 cup beans

1 1/2 lb Pork tenderloin, cut into 1-inch cubes

2 Tbsp unbleached white flour

1/2 Tbsp salt

1/2 tsp pepper

1/2 Tbsp olive oil

1/2 cup chopped onion

1 cup low-fat, low-sodium chicken broth

1 cup diced canned tomatoes

2 Tbsp slivered almonds

1 tsp chili powder

1/4tsp cayenne pepper

1/2 tsp cinnamon

1 can black beans, drained and rinsed

In a plastic bag, combine the flour, salt, and pepper with the

pork cubes. Shake the bag well. Heat the oil in a large stockpot

over medium-high heat. Add the pork and brown on all sides for

about 10 minutes. Add the broth, tomatoes, almonds, and spices.

Bring to a boil, lower the heat, and simmer for 30 minutes.

Add the beans and simmer for 10 more minutes.

Number of Servings: 6

Serving Size: 3-4 oz pork with 1/4 cup beans

Nutrition per Serving:

274 Calories, 79 Calories from Fat, 9g Total Fat,

2g Saturated Fat, 71mg Cholesterol, 417mg Sodium,

18g Total Carbs, 5g Dietary Fiber, 3g Sugars,

31g Protein

Exchanges Per Serving:

1 Starch, 4 Very Lean Meat, 1 Monounsaturated Fat

Carb Choices: 1

Spaghetti Squash & Pork Stir-Fry - 22g Carbs, 5g Fiber

NUTRITION PROFILE:

Low Calorie | High Fiber | Low Sat Fat | High Potassium | Heart

Healthy | Diabetes Appropriate | Healthy Weight

Here's an unusual but delicious way to use the delicate strands of

spaghetti squash—in an Asian-inspired pork stir-fry. The flavors of

toasted sesame oil, fresh ginger, garlic and a hit of spicy red chile

sauce cling to the beautiful strands. Serve with jasmine rice.

Servings: 4

Serving Size: about 1 1/2 cups each

ACTIVE TIME: 30 minutes

TOTAL TIME: 1 1/2 hours

EASE OF PREPARATION: Easy

1 3-lb spaghetti squash

1 lg pork tenderloin, trimmed

2 tsp toasted sesame oil

5 medium scallions, thinly sliced

2 cloves garlic, minced

1 tablespoon minced fresh ginger

1/2 tsp salt

2 Tbsp reduced-sodium soy sauce

2 Tbsp rice vinegar

1 tsp Asian red chile sauce, such as sriracha, or chile oil

1. Preheat oven to 350 degrees F.

2. Cut squash in half. Scoop out and discard seeds. Place each half,

cut-side down, on a baking sheet. Bake until the squash is tender,

about 1 hour. Let cool for 10 minutes then shred the flesh with a

fork into a bowl. Discard the shell.

3. Slice pork into thin rounds; cut each round into matchsticks.

4. Heat a large wok over medium-high heat. Swirl in oil, then add

scallions, garlic, ginger and salt; cook, stirring, until fragrant,

30 seconds. Add the pork; cook, stirring constantly, until just

cooked through, 2 to 3 minutes. Add the squash threads and cook,

stirring, for 1 minute. Add soy sauce, rice vinegar and chile sauce

(or chile oil); cook, stirring constantly, until aromatic, about

30 seconds.

Servings: 4

Serving Size: about 1 1/2 cups each

Nutrition per Serving:

236 Calories, 6g Fat, 1g Sat, 2g Mono, 74mg Cholesterol, 27g Protein,

22g Carbs, 5g Fiber, 707mg Sodium, 878mg Potassium

Nutrition bonus: Vitamin C (25% daily value), Potassium (24% dv),

Iron (17% dv)

1 Carbohydrate Serving

Exchanges: 1/2 other carbohydrates, 3 lean meat

MAKE AHEAD TIP:

Prepare the squash (Steps 1 & 2), cover and refrigerate for up

to 2 days.

From: Eating Well Magazine September/October 2007

Crocked Cherry Pork Chops - 11g Carbs

Found at: dLife

From: The following recipe from the Cherry Marketing

Institute, was contributed by Marilyn Helton.

Difficulty: easy

Prep Time: 20 Minutes

Servings: 6

6 (24 oz) center-cut, lean pork chops

1 cup light cherry pie filling

2 tsp fresh lemon juice

1/2 tsp instant chicken bouillon

1/8 tsp ground mace

6 fresh parsley sprigs (optional)

Coat a non-stick frying pan with vegetable cooking spray.

Remove any visible fat from the chops and brown them over

med-high heat. Season lightly to taste with salt & pepper.

In crock pot, stir together cherry pie filling, lemon juice,

bouillon and mace. Place browned chops on top of cherry

mixture. Cover and cook on low, 4 to 5 hours. Place chops

on warm serving platter.

To serve, pour a small amount of cherry sauce over chops

and garnish each with a fresh parsley sprig.

Prep Time: 20 Minutes

Servings: 6

Nutrition per Serving:

210 Calories, 7g Total Fat, 66mg Cholesterol,

161mg Sodium, 11g Carbs, 25g Protein

Dietary Exchanges: 3 1/2 Meat, 1 Fruit

Chipotle Pork - 46g Carbs, 4g Fiber

From: www.prevention. com Sugar-Busting DTOUR Dinners 

Keep pork loin on the menu! Citrus fruit spread and chipotle pepper lend 

flavor to the roast as it cooks beside butternut squash, onion, and red 

pepper. The result is a sweet and spicy dish that won't spike your blood 

sugar.

SERVES: 4

Serving = 1/4 recipe

PREP: 15 min

COOK: 1 hr

STAND:10 min

TOTAL: 1 hr 25 min

2 Tbsp apricot or orange 100% fruit spread

1 canned chipotle pepper in adobo sauce

1 large onion, halved lengthwise and sliced

1 medium butternut squash, peeled, halved lengthwise, seeded, and 

cut into 2" pieces

1 red bell pepper, cut into strips

1 Tbsp canola oil

1 boneless center-cut pork loin roast (1–1 1/4 lbs)

1/4 cup fresh cilantro leaves

1. Preheat the oven to 400 degrees F. In a small bowl, mash together 

the fruit spread and chipotle pepper. Set aside.

2. In a large roasting pan, stir together the onion, squash, bell 

pepper, and oil. Push the vegetables to the sides of the pan. Place 

the roast in the middle.

3. Roast for 45 minutes to 1 hour, brushing the roast with the chipotle 

mixture every 5 minutes during the last 15 minutes of cooking. The roast 

is done when a thermometer inserted in the center reaches 155 degrees F 

and the juices run clear. 

4. Remove the roast to a plate. Let stand for 10 minutes before slicing. 

Stir the cilantro into the vegetables and serve with the roast.

Recipe Tip - -

Store any remaining canned chipotle peppers in a resealable jar 

in the refrigerator. Chop the peppers and add them with some 

adobo sauce to stews, chilis, fajitas, and sautes.

Serves: 4

Nutrition per Serving: 

359 Calories, 179mg Calcium, 46g Carbs, 4g Fiber, 

Omega-3(g):0. 1, Vitamin D(IU):0

Pork W Green Chile Sauce - 8g Carbs, 2g Fiber, 5g Sugar

(Puerco con Salsa de Chile Verde)

From: Light and Easy Diabetes Cuisine

Yield: Makes about 7 cups 

Serving Size: 1 cup

3 lb lean boneless pork shoulder or butt,

well trimmed and cut into 1-inch cubes

1 Tbsp canola or corn oil

1 cup chopped onion

2 cloves garlic, minced

Three 4oz cans green chilies OR one 10oz can

jalapeno pepper OR 6-7 large fresh Anaheim or California

peppers, seeded and chopped

3 medium tomatoes, seeded and chopped

1/2 cup packed chopped cilantro OR 2 Tbsp ground coriander

1 Tbsp wine vinegar

1 tsp salt

1 Tbsp chopped fresh oregano OR 1 tsp dried oregano

1/2 tsp dried cumin

Brown the pork in the oil in small batches in a large

nonstick skillet or Dutch oven. Remove and set aside.

Saute the onion and garlic in the pan about 5 minutes,

until lightly browned. Add the pork and all remaining

ingredients, plus 1/4 cup water.

Cover and simmer on top of the stove, or bake in a

325 degree oven, for 1-1/2 to 2 hours, or until the pork

is tender. Skim any fat from the surface before serving.

Yield: Makes about 7 cups 

Serving Size: 1 cup

Nutrition per Serving:

257 Calories, 10g Fat, 92mg Cholesterol, 624mg Sodium,

8g Carbs, 2g Dietary Fiber, 5g Sugars, 33g Protein

Diabetic Exchanges: 2 Vegetable, 4 Lean Meat