Dietary pork dishes: recipes

Complexity

Average

Author of the publication

Elena Cherepnina

Due to its taste and ease of preparation, pork is one of the most common and consumed types of meat throughout the world. However, it is believed that pork is a fatty and high-calorie meat that is not suitable for proper nutrition. In this regard, many who want to lose weight exclude it from their diet, but it is completely in vain, since low-calorie dietary dishes can also be prepared from pork.

Pork Chops with Apple Butter and Sage

This is a fairly easy recipe to prepare. The dish turns out very tasty, nutritious, and most importantly, there is nothing superfluous. Perfect for a romantic dinner with creamy polenta and salad.

Preparing this recipe for a very interesting pork dish takes 30 minutes.

Designed for two persons.

Calorie content: 328 kcal.

Ingredients:

pork chops - 2 pcs.;
Cold pressed olive oil - two tbsp. spoons;
apples, slices - 2 pcs.;
apple butter - 2 tbsp. spoons;
salt and black pepper;
butter - 3 tbsp. spoons;
fresh sage - 12 leaves;
garlic - two crushed cloves;
apple cider vinegar - 1 tbsp. spoon;
fresh thyme, finely chopped (to taste)

Preparation

Season the pork chops with salt and pepper. Heat a frying pan over high heat, add olive oil, and when it starts to sizzle, add the pork and fry on both sides for 3 minutes. Reduce heat and continue cooking for a few more minutes until pork chops are cooked through.

Remove the chops from the pan to a plate and brush both pieces with a layer of apple butter.

Add the butter, garlic, apples and sage to the pan. Mix everything and cook over medium heat for 1-2 minutes.

Transfer the chops to a baking dish greased with olive oil and drizzle the balsamic vinegar over the top. Place the pan in the oven for a couple of minutes until the apple butter forms a crust.

Remove chops from oven and sprinkle with fresh thyme. Top with a mixture of butter, garlic, apples and sage.

Serve the dish and enjoy the wonderful taste!

Baked pork pieces with potatoes in the oven

Another one of my favorite dishes is baked pork in the oven with potatoes. The meat is baked in foil, which makes it soft and flavorful. And by opening the foil 10 minutes before the end of cooking, you can get an appetizing crust.

For this dish we will need the following ingredients:

1.5 kg pork (tenderloin or ham);
5-6 large potato tubers;
3-4 garlic cloves;
salt and pepper to taste;
olive oil;
a little honey and mustard for the sauce.

Preparation

This dish is a little different from the others, since we will cut the meat not into small cubes, but into portioned pieces. The size of the pieces depends on your desire (and the size of your stomach) - each piece is approximately 200-250 g.

Just like in other recipes for cut meat, it must be prepared - washed and trimmed off all fatty inclusions. This is the only way to get lean meat that can be called dietary.

So, we have prepared the meat, now let’s start with the marinade. Mix olive oil with salt and pepper, add mustard and honey. Here are also a couple of cloves of garlic passed through a press (we leave one clove for baking). We coat all the pieces of meat with this marinade and put it in the refrigerator for 8 hours.

Before cooking, be sure to leave the meat at room temperature for half an hour. Meanwhile, prepare the potatoes - peel and cut into slices.

Before baking, I always salt the potatoes - put them in a large bowl, sprinkle with salt and stir.

We tear off the piece of foil we need - such that all the potatoes fit on it and we can cover it on top. We form “sides” on the sides and place potato wedges and meat on top. Sprinkle with pieces of garlic, cover with foil and place in an oven preheated to 200 degrees for 1.5 hours.

Then remove the top layer of foil and leave the dish to brown for another 10 minutes. After finishing cooking, you shouldn’t take out the baking sheet with potatoes and meat for another half an hour - let it finish.

Original recipes for pork dishes - tenderloin glazed with hoisin sauce

Pair this sweet and savory meat dish with a simple Asian rice salad.

Cooking time takes 40 minutes.

Portions are for 4 people.

Calorie content: 358 kcal.

Ingredients:

2 pork tenderloins - 1 kg;
salt, black pepper;
sesame oil - 1 teaspoon;
hoisin sauce - 15 ml;
jasmine rice - 200 g;
ponzu sauce - 30 ml;
fresh lime juice - 250 ml;
cucumber (cut into strips) - 1 pc.;
boiled beans - 85 gr.;
roasted peanuts - half a glass;
fresh cilantro (to taste);
toasted sesame seeds - 150 gr. (+ more for filing);
small red chili pepper (cut into strips) - 1 pc.

How to cook:

Preheat the oven to 220 degrees. Line a baking sheet with aluminum foil.

Place the pork on the prepared baking sheet, add salt and pepper. Brush the pork on all sides with hoisin. Leave the meat to roast in the oven for 20 minutes at 140 degrees. Let the meat rest a little before slicing.

Meanwhile, cook the rice according to package directions and let it cool slightly. Whisk ponzu, lime juice and sesame oil in a bowl. Add cucumber, beans, peanuts, cilantro, sesame seeds, chili pepper, rice and stir. Season with salt and pepper.

Serve the sliced pork with rice and top with sesame seeds.

Pork neck baked with honey mustard glaze

Products

Pork neck – 1-1.5 kg
Olive oil – 30 ml
Salt to taste
Black peppercorns – 40 g
For the glaze:
Honey – 80 g
Mustard – 80 g
Soy sauce – 50 ml

Preparation

Shape the meat by tying it with twine.
Drizzle the meat with olive oil (half the quantity).
Season with salt.
Grind the black peppercorns (using a rolling pin).
Roll the meat in ground black pepper.
Drizzle the meat with oil again.
Bake the meat in the oven at 160 degrees for 1-1.5 hours.
Prepare the glaze. To do this, mix mustard with honey until smooth.
While stirring, add soy sauce to the mustard-honey mixture.
Remove the meat from the oven, remove the twine.
Drizzle the glaze over the meat. Bake for another 10-15 minutes at 180 degrees.
Bon appetit!

Pork chops with peach, feta cheese and basil

Pan-seared pork chops cooked with balsamic vinegar and fresh peaches create the perfect combination of sweet and salty. What could be better?

Preparation takes 25 minutes.

Serves 4 servings.

Calorie content: 392 kcal.

Ingredients:

bone-in pork chops - two large pieces;
salt and black pepper;
chopped peaches - 2 pcs.;
Extra virgin olive oil - 2 tbsp. spoons;
balsamic vinegar - 120 ml;
diced feta cheese - 200 g;
honey - 1 tbsp. spoon;
fresh basil (to taste);
chopped fresh oregano or thyme leaves (to taste);
finely chopped red pepper.

Preparation

Heat a large frying pan over high heat. Sprinkle the chops with a mixture of ground pepper and salt. Pour olive oil into the pan. When hot, add pork and fry on both sides for 4 minutes. Continue cooking over medium heat for about 8-10 minutes until the chops are cooked through.

In a small bowl, whisk together balsamic vinegar, honey and oregano. During the last 2 minutes of cooking, drizzle the balsamic glaze over the pork chops. Remove from heat and add peaches.

Place the pan in the oven for 10 minutes until the peaches darken. If the balsamic sauce becomes too thick, add a glass of water.

Remove chops from oven and sprinkle with diced feta, fresh basil and chilli.

Serve the pork in the skillet with the peaches and balsamic vinaigrette.

Enjoy!

Pork in Hutsul style

Products

Pork (tenderloin) – 500 g (more is possible)
Potatoes – 1 kg (you shouldn’t take less, you’ll regret it later)
Salt
Ground black pepper
Eggs – 2 pcs.
Fat – 5 tbsp. spoons (Hutsuls use lard, but you can use fat that is more familiar to you; I took vegetable oil)
Onion – 2 pcs.
Tomato paste – 2 tbsp. spoons
Meat broth – 0.5 l
Parsley and dill - 3 tbsp. chopped spoons

Preparation

Peel the potatoes and grate them on a coarse grater. Salt and add eggs. Mix well.
Form pancakes and fry them in 2 tbsp. spoons of fat. Place on a plate.
Cut the meat into pieces 1 cm thick, beat, salt and pepper.
Fry the chops in 2 tbsp. spoons of fat on both sides until lightly browned. Place on a plate.
Chop two onions and sauté in the remaining fat. Add tomato paste and stir well.
You can use one large clay pot or several small (portioned) ones. Today I chose a large pot.
Place potato pancakes at the bottom of the pot.
They have meat on them and onions on top. Pour broth over everything and sprinkle herbs on top. Cover the pot with a lid and place in the oven, preheated to 180 degrees, for 30 minutes.
Place meat and potato pancakes on a plate. You can serve pickled mushrooms.
Bon appetit!

Dietary pork recipes

Stewed with tomatoes and potatoes in a slow cooker

This dish is one of my favorites: it's delicious, quick and easy to prepare, and enough for the whole family. How to stew pork so that it remains lean and dietary in a slow cooker - read this article.

First of all, prepare the meat - wash it thoroughly, trim off all the veins and fat so that you are left with a clean fillet. Then cut into pieces 3-4 cm in size.

Cut the onion into half rings.

Cut the carrots into large cubes with a side of 1-1.5 cm. The larger the carrots, the less likely it is to boil during cooking.

Place the chopped carrots, onions and meat in the multicooker bowl. Add salt and ground black pepper, pour in oil. Fry the food for 10 minutes until the meat acquires a whitish tint.

Peel the potatoes and cut them into cubes or sticks larger than carrots (about 2-3 cm). Add to the meat and add the remaining spices and herbs, mix.

We dilute the tomato paste in water and pour it over the food, mix everything thoroughly and close the multicooker bowl. We set the “Stew” mode for meat for 25 minutes and wait for the end of the program.

This dietary pork can be eaten for lunch or breakfast, combined with a salad of fresh vegetables.

In fact, preparing lean and dietary pork is as easy as shelling pears. The main thing is to choose the right parts of the carcass and trim off all the fat. Don’t think that the meat itself is much fattier than chicken or young veal. In any case, any meat fillet is a source of protein and amino acids, which are so necessary for our body. But pork is much tastier, no matter how you cook it!

Source

Dietary pork in tomato juice

It is very easy to choose a side dish for this pork: it goes well with vegetables, durum wheat pasta or porridge.

Ingredients:

pork - 500 g;
2 onions (yellow or white);
bay leaf - 2 pcs.;
tomato - 500 ml;
salt;
olive oil - 1 tbsp. l.

Calorie content - 236 kcal per 100 g.

Cooking method:

Cut the pork into small pieces (remember: the larger the pieces, the longer it will take to cook). If possible, trim all fat from the meat.
Place a suitable size pan on the fire. To prevent the meat from burning, pour one tablespoon of olive oil into the bottom of the dish. Place the meat pieces in a saucepan and heat over medium heat. Carefully monitor the color of the meat: as soon as it lightens, stir. Do not cook the meat until a crust appears.
Peel and cut the onion into half rings, add it to the pan with the meat.
Pour the dish with tomato juice in which it will be stewed. The total cooking time is about 2 hours, so first you can pour only half of the tomato juice, and after some time, the second. At the same stage, add salt and mix the meat thoroughly. Close the lid and simmer the pork over low heat.
After an hour, add bay leaf, you can also use black or allspice. Pork goes well with garlic: one large clove or two small ones will be enough.

After two hours, the dish will be completely ready; before serving, you can sprinkle it with fresh herbs.

Pork "Boyarskaya"

Products (for 6 servings)

Chop on the bone – 6 pcs.
Hard cheese – 6 slices.
Potatoes – 6 pcs.
Onions – 3 pcs.
Salt - to taste
Pepper - to taste
Mayonnaise - to taste
Vegetable oil – 2 tbsp.

How to cook pork boyar style:

1. Wash and dry the meat. Lightly beat each piece on both sides. Salt and pepper. Turn on the oven.
2. Peel and wash the potatoes and onions. Cut the potatoes into small slices, the onion into half rings.
3. Grease a baking sheet with oil. Place potatoes in one layer. Add some salt. Place meat on potatoes. Onion for meat. Pour mayonnaise over the onion. Cover the baking sheet with foil.
4. Place the baking sheet in the oven on the middle shelf. Bake at 180 degrees for 40 minutes.
5. Take out the baking sheet and remove the foil. Cover each piece of roast pork with a piece of cheese. Return to oven on middle rack. Bake the pork boyar style until golden brown.
6. Pork baked with potatoes is ready. Serve boyar-style pork hot with potatoes. Bon appetit!

Pork stewed with prunes and vegetables

Ingredients:

pork - 1 kg;
tomatoes - 300 g;
cabbage - 200 g;
prunes - 200 g;
onions - 100 g;
carrots - 100 g;
sour cream - 200 ml;
garlic - 2 cloves;
salt, ground black pepper to taste.

Calorie content - 279 kcal per 100 g.

Cooking method:

Soak prunes in warm water for 15 minutes.
Rinse the meat and cut into small pieces. Cut the onion into half rings.
Place the meat and onions in a cast iron cauldron or thick-walled pan. Simmer everything together with a little water until the color of the meat changes.
Cut the prunes into pieces and add to the meat.
Chop the cabbage, grate the carrots on a coarse grater, and add to the meat.
Remove the skins from the tomatoes after pouring boiling water over them. Then cut into pieces and place in a cauldron on top of all the vegetables and meat.
For the sauce, mix 200 ml of sour cream and 2 cloves of garlic, previously passed through a press. Salt and pepper the dish to taste, pour in the sauce, and add an additional glass of water.
Simmer, reducing heat to low, with the lid closed for an hour. The dish needs to be stirred constantly and water added as the liquid evaporates.

Baked with squid

This dish is distinguished by its originality, because meat baked with some seafood is not often seen on the menu. Pork with squid in the oven is a real pleasure for gourmets.

Products for 6 servings:

pork tenderloin weighing 500-600 g
6 squid carcasses
bulb
100 g cheese
garlic clove
two tablespoons of sour cream
two tablespoons of adjika, a spicy seasoning for meat
to taste salt to taste
a little water for extinguishing

Cooking time: 40 minutes

Recipe for pork with squid

We wash the pork, cut it into cubes and place it in a heated frying pan with a small amount of water. Peel the onion, cut into half rings and add to the pork. Finely chop the garlic and place it in the pan, stirring. Let's simmer everything together with spices and adjika.

Pour boiling water over the squid and peel, boil in salted water for 3 minutes, cut into rings.

Preheat the oven to 180°C, grease a refractory pan with oil and line it with foil. Mix the stewed meat with onions with squid and sour cream and place in the prepared pan.

Sprinkle everything with grated cheese, cover with foil and put in the oven for 15 minutes.

The secret of the cheese crust is that, when melted in the oven, the cheese does not allow moisture to escape from the meat, so the pork turns out tender and not dry.

When eating properly, make sure that the meat is always well-cooked or baked - raw pork can lead to diseases from parasites that live in raw meat: toxoplasma, pork tapeworm and trichinella.

Pork with pineapples

Ingredients:

pork chop or loin - 500 g;
pineapple - 250 g;
low-fat cheese - 250-300 g.

Calorie content - 218 kcal per 100 g.

Cooking method:

Cut the meat into pieces 2-3 cm thick, beat and salt. To make the dish more juicy, leave it to rest for a few minutes.
Cut the cheese into slices and the pineapple into thin slices.
Place pineapple slices on each piece of meat and cover with a slice of cheese. Place the dish in the oven or steamer. Cooking time: 30 minutes at 180°C.

The pineapple must be fresh, as canned pineapple contains too much sugar. You should also take into account that you need to cook either steamed or baked without oil.

Pork with spinach and cheese in the oven

You will definitely try this breading for the first time!

You will need:
500 g pork, 1 bunch of spinach, 1 egg, 80 g cheese, 2 tbsp.
breadcrumbs, 2 tbsp. sour cream, spices. Preparation:

Cut the meat into slices, beat and rub with spices. Scald the spinach with boiling water and chop finely. Grate the cheese, mix with spinach, egg, breadcrumbs, sour cream and spices. Arrange the pieces of pork, put the filling on top, wrap everything in foil and bake for 40 minutes at 180 degrees.

Potatoes baked in foil in the oven: 15 delicious recipes

Top 10 Lowest Calorie Recipes

Grilled (223 calories/100 g)

A very appetizing dish that is suitable for a festive table. Due to the absence of oil in the recipe and the choice of low-fat meat options, it is allowed during the diet. Necessary products for cooking:

First, rinse the meat and cut it across the fibrous structure, the thickness of the strips is approximately 1.5 cm. Scald the tomatoes with water and remove the skin, peel the bell pepper. Next, grind the prepared vegetables using a kitchen blender. Pour the mixture over the meat and leave to marinate for 1 hour. Next, grill it for about 40-50 minutes, depending on the size of the pieces.

Try to choose sirloin, tenderloin, shoulder or pork liver - these are the meat parts that will contain less fat. At the same time, you should not buy shanks and lard with layers.

Meat borscht (41 kcal/100 g)

A hearty first course with pieces of meat. For preparation you will need the following ingredients:

Rinse the meat thoroughly and cut into large pieces, then boil for about 40 minutes. Grate the peeled and washed carrots, beets, and chop the onion into cubes. Add vegetables to the pot with meat. Also add lemon juice, sugar and salt to the water and cook the dish for another 40 minutes.

Meanwhile, chop the cabbage and add to the pan along with the bay leaf. Cook the borscht for another 20 minutes. This dish should be served with herbs, low-fat sour cream and whole grain bread based on rye flour.

In a slow cooker (239 kcal/100 g)

This recipe requires a minimum of effort and products. The result is a satisfying dish with a reduced amount of calories. Required list of ingredients:

First, prepare the meat - rinse it under running water and dry it, trim off excess fat and veins as necessary. Cut into strips no more than 2 cm thick (in this case, the pork will cook quickly and remain juicy).

Next, rub the meat with a little salt and your chosen spices. Peel and chop the onion and remove the skins from the garlic. Make small cuts in the meat and place a garlic clove and chopped onion in them. Cook the meat in a slow cooker using the “Stew” mode for 50 minutes. The pork dish should be served with a vegetable side dish and herbs.

Pilaf (127 kcal)

Spicy pilaf with brown rice is suitable for a hearty lunch or dinner on a diet. To prepare it you need:

Peel and cut the onion into cubes, grate the carrots - add both ingredients to the pan. Cut the meat into small slices and place in a container with vegetables, salt to taste. Sprinkle rice on top and pour hot water over everything.

Cover the pan with a lid and simmer for about 30 minutes over low heat. Then add the peeled garlic and let simmer for another 10 minutes. Then mix thoroughly and let the pilaf brew. Serve with a light vegetable salad as a side.

Shish kebab (184 kcal)

An ideal recipe for an outdoor picnic or holiday menu. For cooking you need:

Rinse the pork and cut into medium pieces, place in a container. Then salt the meat and add paprika. Peel the onion and chop thoroughly, squeeze lemon juice into it. Add this marinade to the meat and let it brew for 2 hours. Next, the kebab can be strung on skewers or cooked using a grill. Cooking time is approximately 40-50 minutes. Serve with lettuce leaves and herbs to taste.

Cutlets (211 kcal/100 grams)

You can make juicy and tasty cutlets using pork meat (loin is best). To reduce calorie content, this dish is steamed. Required ingredients:

Rinse the meat and then pass through a meat grinder. Soak the bread in water, then grind it in a blender and add it to the meat. Peel the onion and garlic, chop finely and add to the minced meat. Then break the egg into the minced meat, add spices and salt, mix everything thoroughly. Prepare a steamer and place small cutlets of cooked minced meat on a tray. Cooking time is approximately 30 minutes. Serve these cutlets with a low-calorie vegetable stew.

With vegetables (216 kcal/100 g)

A balanced protein dish with tender meat and vegetables. Ingredients needed to prepare the dish:

Rinse the pork and cut into pieces, cover it with spices and add a little salt. Mix the meat with the vegetable mixture and place in the multicooker bowl. Turn on the “Stew” mode and cook the dish for 40 minutes. 5 minutes before cooking, add chopped garlic.

In soy sauce (246 kcal/100 grams)

Soy sauce perfectly complements the taste of pork and makes the dish more harmonious. Required list of products:

Process the meat and cut it into portions. Then prepare a spicy marinade - combine soy sauce, spices and salt. Pour it over the meat and let it sit for at least 12 hours (this will ensure softness and a delicate taste).

Peel the garlic and carefully chop it - stuff the cut cloves into the cuts in the meat. Next, cover the baking sheet with foil and place the meat, cover with another layer of foil on top. Cook the dish for about 90 minutes in a preheated oven. This pork should be served with fresh vegetables or herbs to taste.

With added potatoes

In order not to waste time and effort on separately preparing a side dish, you can combine both processes and get stewed potatoes with pork at the same time.

For this option you will need:

It is better to cook this dish in a deep frying pan with a thick bottom (or in a cauldron). To do this you need to go through just a few steps:

During operation, you must ensure that the contents of the pan do not stop boiling. This is the only way the meat will certainly turn out soft, and the potatoes will not turn into mush.