Heart Healthy Recipes

Blackberry-Glazed Pork with Mixed Rice and Broccoli

We didn't like this recipe so much, the servings were pretty small and the calories relatively high. From the American Heart Association's Meals in Minutes Cookbook.

Blackberry-Glazed Pork with Mixed Rice and Broccoli

Star Rating: 1 stars

1/2 6-to-7-ounce box quick-cooking white and wild rice or oriental fried rice, with 1/2 seasoning packet
2 cups frozen broccoli florets, thawed (8 ounces)
1/2 cup all-fruit seedless blackberry spread
3 tbsp. balsamic vinegar
Vegetable oil spray
4 4-ounce boneless lean center-cut pork chops, all visible fat removed (about 1/2 inch thick)
1/2 tsp. dried rosemary, crushed

Cook rice using package directions, omitting salt, margarine, and half the seasoning packet, for 8 minutes. Stir in broccoli; cover and cook for 3 minutes. Remove from heat and set aside, still covered.

Meanwhile, in a small bowl, whisk together jam and vinegar; set aside.

Heat a large nonstick skillet over medium-high heat. Remove from heat and spray with vegetable oil spray. Cook pork for 3 minutes. Turn pork over, sprinkle with rosemary, and cook for 3 minutes, or until lightly browned (pork won't be quite done). Remove from skillet.

Increase heat to high and add blackberry mixture; bring to a boil. Boil for 1 minute; return pork and any juices to skillet. Cook for 1 minute; turn pork over and cook for 45 seconds.

To serve, put rice mixture on serving platter, top with pork, and spoon on remaining glaze.

4 servings

Per serving: Calories 336, Protein 24 g, Carbohydrates 46 g, Cholesterol 52 mg, Total Fat 8 g, Saturated 3 g, Polyunsaturated 1 g, Monounsaturated 4 g, Fiber 2 g, Sodium 442 mg

7 Weight Watchers points/serving

vadkins

Jerked Pork with Sweet Potatoes and Pineapple

Another winning from the American Heart Association's One-Dish Meals Cookbook.

Jerked Pork with Sweet Potatoes and Pineapple

Star Rating: 4 stars

Vegetable oil spray
1 pound pork tenderloin, all visible fat discarded
1/2 tbsp. jerk seasoning
16-ounce can pineapple chunks packed in their own juice, drained
Whole cloves (about 24)
1 1/2 pounds sweet potatoes, peeled and cut into 1/2-inch cubes
1 medium onion, cut into 1/2-inch wedges
1 tbsp. light tub margarine
1 tsp. sugar
1/2 tsp. ground cinnamon

Preheat the oven to 425 degrees.

Lightly spray a nonstick rimmed baking sheet with vegetable oil spray. Put the pork on the baking sheet. Sprinkle the jerk seasoning over the pork.

Pierce each pineapple chunk with a whole clove. Arrange the pineapple, sweet potatoes, and onion around the pork. Lightly spray all with vegetable oil spray.

Bake for 22 to 24 minutes, or until the pork is slightly pink in the center. Transfer the pork to a cutting board. Let stand for 5 minutes before slicing.

Meanwhile, remove and discard the cloves. Gently stir the remaining ingredients into the vegetables and fruit on the baking sheet.

To serve, arrange the pork slices on plates. Spoon the vegetable and fruit mixture onto the plates.

4 servings

Per serving: Calories 402, Total Fat 9.0 g, Saturated 2.5 g, Polyunsaturated 1.5 g, Monounsaturated 4.0 g, Cholesterol 76 mg, Sodium 689 mg, Carbohydrates 44 g, Fiber 6 g, Sugar 8 g, Protein 36 g

7 Weight Watchers points/serving

vadkins