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  • The Low Fat Chick 7:07 pm on March 18, 2012 Permalink | Reply
    Tags: , , , , pork   

    Five Spice Pork Meatball Soup 

    Eating two Tex-mex dishes had me wanting to eat a little lighter. I have 4 days till vacationing in Europe, where I will eat decadent foods, so I need to slow it down a little until then.  Always a fan of Asian inspired soups, this dish evolved into a wonderfully, light and filling dish. The broth is so good, that I keep going back for more and then had to stop myself. White pepper, salt, and five spice powder make this soup so tasty, you will not even think you are eating soup, especially when diving into a pork meatball. Such a personal favorite, and I hope it becomes your favorite as well.

    Ingredients

    Meatballs
    8 oz ground pork, reduced fat
    3 Tbsp onion powder
    1 1/2 Tbsp garlic powder
    1 tsp salt
    1/2 tsp white pepper
    1 Tbsp chives, chopped
    1 large egg white, lightly beaten

    Broth
    2 Tbsp peanut oil
    1 large onion, minced
    2 garlic cloves, minced
    1/2 inch ginger root, peeled and bruised
    32 oz chicken broth, reduced sodium
    1 Tbsp soy sauce, reduced sodium
    4 oz Shitake mushrooms, stems discarded and sliced
    4 oz button mushrooms, sliced
    2 oz Napa cabbage
    1/2 tsp white pepper
    1/2 tsp Chinese five spice powder
    1/8 tsp salt

    Preparation

    Prepare meatballs by mixing, in a small bowl, pork, onion powder, garlic powder, salt, white pepper, and chives. Add egg white to the mixture to bind it. Mix with hands, squeezing pork between fingers. When all ingredients are fully mixed together, roll mixture into tiny, bite size meatballs. Set aside.

    Heat a saucepan and add oil. Once oil is heated, add onion, garlic, and ginger and fry to bring out the flavors, but do not let them brown.

    When onion is soft, add chicken broth and bring to a boil. Stir in soy sauce and mushroom slices. Simmer for 10 minutes.

    Add meatballs and cook for 10 minutes. Remove from heat and remove ginger from saucepan and discard. Gently stir in Napa cabbage, white pepper, five spice powder, and salt.

    Nutrition Facts

    Servings: 4
    Serving size: 1/4 of recipe (14.8 ounces).
    Calories 287.40

    % Daily Value
    Calories From Fat  155.37  54%
    Total Fat 17.56g  27%
    Saturated Fat 4.66g  23%

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    • Karista 12:15 am on March 19, 2012 Permalink | Reply

      Yummy! This looks fantastic. Mind if I post on my Facebook page?

    • Karen 10:18 am on March 24, 2012 Permalink | Reply

      This sounds really great. I love the flavor that five spice gives to dishes. Have a wonderful trip.

      • The Low Fat Chick 1:51 pm on March 26, 2012 Permalink | Reply

        Thanks Karen! I do too! It make my roast chicken taste amazing. My trip is going great! I cannot wait to come home and share the recipes I learned in Italy and Ireland.

  • The Low Fat Chick 10:59 am on February 26, 2012 Permalink | Reply
    Tags: arugula, , , , , pork   

    Pork and Cucumber Spring Rolls 

    I have recently become acquainted with Pinterest, which is a great way to pin down recipes you want to try or share. Last week, enjoying my quiet Sunday morning, I found a pork patty spring roll recipe. It looked amazing, so I decided to try my own version with less sodium. The original recipe calls for too much fish sauce, which is high in sodium, just like soy sauce. I reduced the fish sauce, which allowed the fresh flavors of bright cucumber and peppery arugula to shine through.  I also added one of my favorite veggies of mung bean sprouts. The bean spouts were the ideal compliment to the cucumber and arugula, and also added a nice crunch. I almost decided to leave out the cucumber when I was frustrated looking for it at the farmer’s market, but glad I did not give up, because it makes the spring rolls taste spectacular. No dipping sauce needed for these rolls as they are full of flavor. Warning: You may have difficulty rolling the delicate rice paper sheets (spring roll wrappers). Don’t fret, as I still have issues with this, along with egg roll wrappers as well. But, as long as you get everything rolled together, it is all about enjoying the taste.

    Ingredients

    1 lemon, juiced
    1 Tbsp fish sauce
    3 Tbsp sugar
    1 large garlic clove, finely minced
    1/2 tsp ginger, finely minced
    1/2 tsp red chilies, finely chopped
    1 lb ground pork, reduced fat
    1 Tbsp peanut oil
    18 rice paper sheets (spring roll wrappers)
    1 cup mung bean sprouts
    1/2 cup arugula, chopped
    1 cucumber, medium, cut into thin sticks

    Preparation

    Mix together lemon juice, fish sauce, sugar, garlic, ginger and chilies in a large bowl. Add ground pork and mix well.

    Divide the mixture into 18 portions. Form each portion into a log about an inch and a half in diameter and 3 inches long.

    Heat peanut oil over medium high heat in a skillet. Cook pork patties in two batches. Brown the first side for about 2 minutes and flip to brown the other side for two minutes. Remove patties from heat and place on a paper towel lined plate to cool.

    Prepare a wide shallow bowl for dipping the rice paper. Dip the rice paper into the water, per the directions on the package. Place a rehydrated rice paper on a work surface. Place bean sprouts, arugula and cucumber in rice paper. Place a pork patty on top. Roll to seal the fillings. Repeat until all the patties have been rolled into the rice paper.

    Nutrition Facts

    Servings: 6  (3 rolls per serving)
    Serving size: 1/6 of recipe (6.4 ounces).
    Calories 303.00

    % Daily Value
    Calories From Fat  129.98  43%
    Total Fat 14.47g  22%
    Saturated Fat 4.45g  22%

     
    • Jaylove 3:45 pm on February 28, 2012 Permalink | Reply

      LFC have you ever tried this recipe with beef instead of pork? If so which did you prefer, and why?

      • The Low Fat Chick 3:48 pm on February 28, 2012 Permalink | Reply

        No, I have not tried it with beef, but I say give it a try. But I recommend a lean beef of no less than 90% lean. The greasiness of regular beef might be too much for the light spring roll wrappers. Let me know how it turns out if you give it a try. Sounds like a good idea!

  • The Low Fat Chick 7:42 pm on February 4, 2012 Permalink | Reply
    Tags: pork, , ,   

    Shrimp and Pork Wonton Soup 

    Yesterday at work I had to eat out with the guys as we were in an all day meeting launching a new financial project.  I had brought my lunch to work but ended up eating with them and while I only had a blacken salmon sandwich, all the bread made me feel guilty. Because of this I wanted to eat lighter today but not miss out on the flavor. Wonton soup is one of my favorite dishes as I have made Spicy Chicken Wonton Soup many times over. Today I thought it was time to make wonton soup with the traditional pork but mix in shrimp as well.  What I like about this soup is it is thicker and heartier than the traditional version.  The subtle flavor of shrimp really takes the pork to a new level complimented with a kick of fresh ginger. I did not use lean pork because the flavor would have been compromised, but overall the dish is still low in fat.  This is a favorite of mine now, just like the chicken version. It is so satisfying to have two great wonton soup recipes under my belt.

    Ingredients

    8 oz ground pork
    4 oz minced shelled shrimp
    1 tsp brown sugar
    1 Tbsp rice wine vinegar
    2 Tbsp soy sauce, reduced sodium, divided
    4 Tbsp minced scallions, divided
    1 tsp minced fresh ginger
    30 wonton wrappers
    1 1/2 cups chicken stock, reduced sodium
    1 1/2 cups beef stock, reduced sodium
    3 oz mushrooms, sliced
    2 oz shredded carrots
    1/2 cup mung bean sprouts
    1 pinch white pepper

    Preparation

    In a bowl, thoroughly mix ground pork and shrimp with sugar, vinegar, 1 Tbsp soy sauce, 2 Tbsp scallions, and ginger. Place in the refrigerator for 25 to 30 minutes for the flavors to blend.

    Place 1 tsp of pork mixture in the center of each wonton wrapper.

    Wet the edges of each filled wontons wrapper with a little water and press them together with your fingers to seal. Fold each wonton bundle over.

    Heat a wok and add chicken and beef stock. Heat stock to a rolling boil. Add the wontons, mushrooms, carrots, 2 Tbsp scallions and boil for 3 minutes. Add 1 Tbsp soy sauce, bean sprouts and white pepper. Boil for an additional minute.

    Serve in soup bowls while hot.

    Nutrition Facts

    Servings: 4
    Serving size: 1/4 of recipe (14 ounces).
    Calories 390.04

    % Daily Value
    Calories From Fat  109.18  28%
    Total Fat 12.24g 19%
    Saturated Fat 4.16g 21%

     
    • Gabriella 7:34 am on February 7, 2012 Permalink | Reply

      This looks AMAZING. I love won ton soup. I’ll definitely have to try this recipe.

  • The Low Fat Chick 7:35 am on October 8, 2011 Permalink | Reply
    Tags: pork, pork loin, , sour, sweet   

    Sweet and Sour Pork 

    I must have been Chinese in a former life. I say this because I love Chinese food. It is my goal to get to China someday. I have been abroad quite a few times but never to Asia. I will get there and when I do, I will sample every piece of food insight. Anyway, I often try to find ways to eat my favorite Chinese foods without all the extra oily and breaded restaurant calories. This dish is perfect for my needs and I think you will like it too.

    Normally, I have to alter recipes to make them low fat, well this recipe came from a fabulous book I received as a birthday gift and there was not much to change. I used peanut oil for greater flavor, added shredded carrots for more nutrition and color, and used a larger can of pineapple, as I love the natural sweetness.

    Ingredients

    1 lb lean pork tenderloin, trimmed and cut into 1/2 inch pieces
    2 Tbs cornstarch
    2 Tbs reduced-sodium soy sauce
    1/4 cup organic ketchup
    3 Tbs cider vinegar
    3 Tbs sugar
    15.5 oz 1 can pineapple chunks in juice, drained and juice reserved
    5 tsp peanut oil
    4 tsp grated ginger
    2 cloves garlic, minced
    1 small red bell pepper, chopped
    1 small green bell pepper, chopped
    1 medium onion, chopped
    1 carrot, peeled into ribbons
    2 cups hot cooked brown or white rice

    Preparation

    Combine the pork, 1 tablespoon cornstarch, and 1 tablespoon soy sauce in a large bowl. Toss well.

    Combine the ketchup, vinegar, sugar, reserved pineapple juice, the remaining 1 tablespoon cornstarch, and the remaining tablespoon soy sauce in a small bowl.

    Heat the oil in a large non-stick skillet over medium-high heat. Add the pork and cook, stirring often, until the pink is almost gone, about 3 to 4 minutes. Add the ginger and garlic. Stir until fragrant, about 30 seconds.

    Stir in the bell peppers, onion, carrot, and pineapple. Cook until crisp tender, 4 to 5 minutes. Stir in the ketchup mixture. Bring to a boil and cook until slightly thickened, about 1 minute. Serve over rice.

    Servings: 4
    Serving size: 1/4 of a recipe (17 ounces).
    Calories 451.66

    Tips
    You can use regular ketchup, but we prefer organic ketchup because it has natural sugar and does not contain high fructose corn syrup.
    Use a potato peeler to shred into thin ribbons.

    Source

    Original Author: Liz Vaccariello
    Original Source: 400 Calorie Fix

     
  • The Low Fat Chick 4:07 pm on June 16, 2011 Permalink | Reply
    Tags: , pork, pork pho,   

    Pork Pho 

    When I lived in NYC, I would spend my whole lunch hour in line with the rest of Wall Street to eat soup at a Vietnamese restaurant. You ask, “Why stand in line for soup?”.  Well, it was for the best Pho I have ever had.  I ate countless bowls of this stuff with coworkers and then when I returned to Atlanta, I missed it so much.  Yes, there are restaurants in my area far and few between who make Pho, but venturing out to these other parts of town is a little time-consuming. I am almost in the heart of ATL and such restaurants are outside the perimeter. Anyway, I finally solved the problem by making my own Pho! I was soooo excited and it was ultra yummy. Pho can be made with beef, chicken, or pork.  Pork is my favorite so that is what I used, along with udon noodles. Pho typically has rice noodles, but I opted for a heartier noodle. This recipe is now on our list of favorites.

    Ingredients

    1 pound sirloin pork (fat trimmed), cut into 1-2 inch strips
    2 tablespoons teriyaki sauce
    1 tablespoon hoisen sauce
    1 tablespoon garlic chili sauce
    2 green onions, chopped (white and green separated)
    3 garlic cloves, minced
    2 tablespoons minced ginger
    2 tablespoons soy sauce, reduced sodium
    1 tablespoon rice vinegar
    6 cups chicken stock, reduced sodium
    1 star anise
    4 cups bok choy (1 small head, about 1 pound), chopped
    1/2 cup sliced mushrooms
    5 oz udon noodles, dry

    Preparation

    • In a medium bowl, toss pork with teriyaki and hoisen sauces. Leave to marinate for 30 minutes to 2 hours in the refrigerator.
    • In a large saucepan, over medium-high heat, brown pork with marinade, frequently stirring for 5 to 7 minutes. Add chili sauce, whites of green onion, garlic, ginger, soy sauce and rice vinegar. Cook for 2 minutes.
    • Add chicken stock and star anise. Bring to a boil. Add bok choy and mushrooms. Reduce heat and let simmer for 10 minutes.
    • Stir in udon noodles and simmer until noodles are tender, about 5 minutes. Ladle into large soup bowls. Garnish with green onions.

    Servings: 4

    Calories: about 440 per serving.

     
  • The Low Fat Chick 1:48 am on September 28, 2010 Permalink | Reply
    Tags: , , , pork   

    Apple and Pineapple Burgers 

    These burgers are easy to make and tasty. I liked them very much and instead of serving on buns, I served on a whole wheat english muffin. I topped mine with provolone cheese but you can top with whatever you like. The sweet fruit with the salty soy sauce is a great mixture. Grill till firm, as the pork can get soft if not cooked long enough.

    Ingredients

    1/2 cup shredded peeled apple
    1/4 cup finely chopped onion
    1/4 cup drained unsweetened crushed pineapple
    4 tablespoons dry bread crumbs
    1 tablespoon reduced-sodium soy sauce
    2 garlic cloves, minced
    1 pound ground pork
    4 hamburger buns, split
    Lettuce leaves, sliced cheese, ketchup, optional

    Preparation

    • In a small bowl, combine the first six ingredients. Crumble pork over mixture and mix well. Shape into patties.
    • Grill, covered, over medium heat for 4-5 minutes on each side or until a meat thermometer reads 160°. Serve on buns with toppings.

    Servings: 4 servings, 4 oz each.
    Calories: About 300, without bun.

     
  • The Low Fat Chick 1:05 am on September 23, 2010 Permalink | Reply
    Tags: , , , , pork,   

    Mustard Pork Loin Chops with Caramelized Red Onions 

    I am so fascinated with fresh herbs, so when I came across this recipe for mustard pork with fresh thyme, I had to try it. I used coarse-grained mustard which was perfect, so do not substitute with smooth mustard. After marinating the pork loin chops, the preparation was easy.  If you do not like onions, skip this recipe because the flavor of caramelized red onions is a must and like gold when paired with the chops.  Absolutely delicious! I served my chops with red onions drizzled on top, which looked like an image out of a gourmet magazine. The red color of the onions just made the meal so pretty I almost could not eat it. But, of course I did and enjoyed every minute. Super yummy!! What I love about onions is when you caramelize them, they become really sweet, which made this meal just right. Note: For a light pork chop, be sure to purchase pork loin with the bone in it (for flavor) and trim as much fat off as you can before marinating and cooking.

    Ingredients

    4 (6 to 8 ounce) bone-in pork chops, cut 1-inch thick
    1/4 cup olive oil
    3 tablespoons coarse-grained mustard
    1/2 teaspoon Sea Salt
    1 teaspoon freshly ground black pepper
    Leaves from a few sprigs fresh thyme, finely chopped
    1 tablespoon vegetable oil
    2 medium red onions, thinly sliced
    1 tablespoon honey
    1 tablespoon balsamic vinegar
    Sea Salt, to taste
    Freshly ground black pepper, to taste

    Preparation

    • In a shallow dish, mix together olive oil, mustard, salt, and pepper. Toss the chops with remaining ingredients and let marinate 1 hour or up to overnight covered in the refrigerated. Bring to room temperature before cooking.
    • Heat broiler or grill. Cook pork until nicely browned on both sides, about 6 minutes on each side.
    • While the chops are finishing, heat the vegetable oil over medium-high heat in a large, skillet. Add onions and cook for 4 minutes. Drizzle onions with honey and vinegar. Cook until softened and lightly caramelized, about 10-15 minutes. Season with salt and pepper.
    • Serve chops with little heap of onions.

    Servings: 4 servings.
    Calories: About 600*

    *The calories seem high but the onions are the side dish, so do not serve with anything else and it will be a light meal.

    Original recipe cited from Foodnetwork.com, Dave Lieberman.

     
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