Recipes: A Pig in the Poke

the recipes

february 2001

A Pig in the Poke

Pork Chops with Wild Mushrooms

(makes 4 servings)

1/8	ounce (3.5 g) dried wild mushrooms, such as morels, mixed Italian etc.
1/2	cup (125 ml) boiling water
	olive oil cooking spray
4	center-cut boneless loin pork chops, 4 ounces each (120g), all fat removed
	freshly ground pepper
3	ounces (90 g) fresh oyster or shiitake mushrooms
1/2	cup (120 ml) canned fat-free, low-sodium chicken broth
1/4	cup (60 ml) dry white wine
2	springs fresh thyme

In a bowl, place the dried mushrooms and cover with boiling water. Follow package directions to dehydrate. Drain the mushrooms. Reserve 1/4 cup (60 ml) of the mushroom soaking liquid.
Lightly coat a nonstick skillet with cooking spray. Add the chops and cook uncovered for about 5 minutes over medium heat. Turn the chops, season with pepper, reduce heat, and cook for another 8 to 9 minutes. Transfer the chops to a plate, cover, and keep warm.
Recoat the same skillet with cooking spray and add both the dried and the fresh mushrooms. Sauté for 4 to 5 minutes. Raise the heat and add the chicken broth, wine, reserved mushroom soaking liquid, and thyme, Reduce the liquid by half.
To serve, place the pork on separate plates. Divide the mushrooms between the portions and spoon the sauce on top.

Per serving:	173 calories (31% calories from fat), 26 g protein, 6 g total fat (2.0 g saturated fat), 2 g carbohydrates, trace dietary fiber, 72 mg cholesterol, 508 mg potassium, 80 mg sodium
Diabetic exchanges:	3 lean protein

Garlic and Thyme Mashed Potatoes

(makes 4 servings)

1 1/2	pounds (720 g) Yukon Gold or Russet potatoes
3	cloves garlic, cut in half
2	sprigs thyme, plus 1 teaspoon (5 ml) fresh thyme leaves
3	tablespoons (45 ml) skim milk
1/4	teaspoon (5 ml) salt (optional)
	freshly ground pepper

Peel and cut the potatoes into similar sized pieces. Place in a large pot of boiling water with the garlic and thyme sprigs. Simmer until the potatoes test done with a sharp knife.
Drain the potatoes, and discard the garlic and thyme sprigs.
Mash the potatoes. Add the fresh thyme leaves and milk with salt (if using) and pepper. Keep warm till ready to serve.
To serve, divide between plates.

Per serving:	116 calories (0% calories from fat), 3 g protein, 0 total fat (0 saturated fat), 26 g carbohydrates, 2 g dietary fiber, 0 cholesterol, 90 mg potassium, 15 mg sodium
Diabetic exchanges:	1 1/2 carbohydrate (bread/starch)

Sautéed Baby Spinach

(makes 4 servings)

	olive oil cooking spray
2	scallions, white and 1 inch (2.5 cm) green, chopped
1	clove garlic, minced
1	pound (480 g) baby spinach, washed well

Coat a large nonstick skillet with cooking spray. Add the scallion and garlic. Sauté for 1 minute.
Add the spinach and sauté until the spinach is wilted. Serve immediately.

Per serving:	28 calories (0% calories from fat), 3 g protein, 0 total fat (0 saturated fat), 5 g carbohydrates, 3 g dietary fiber, 0 cholesterol, 649 mg potassium, 91 mg sodium
Diabetic exchanges:	1/2 carbohydrate (1 vegetable)

Broiled Grapefruits with Cassis

(makes 4 servings)

2	large pink grapefruits
2	teaspoons (10 ml) one-to-one sugar substitute
1 1/2	tablespoons (22.5 ml) crème de cassis or if you prefer, orange liquor

Pre-heat the broiler.
Halve each grapefruit and with a sharp knife, loosen each section from the membrane. Arrange the grapefruit halves in an oven proof pan. Sprinkle with sugar substitute and liquor.
Broil grapefruits until they begin to brown, about 8 to 10 minutes, depending on your stove. Serve warm.

Per serving:	76 calories (0% calories from at), 1 g protein, 0 total fat (0 saturated fat), 17 g carbohydrates, 2 g dietary fiber, 0 cholesterol, 232 mg potassium, 0 sodium
Diabetic exchanges:	1 carbohydrate (fruit)

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