Category Archives for "Lean Pork"

Sausage, Sweet Potato & Veggie Skillet

Rockstar Doreen shared this new breakfast hash recipe with me, and let me tell you - it is great! You will love it. It's easy to make, super filling and great for any meal or leftovers. I topped it with eggs for breakfast.

Sausage, Sweet Potato & Veggie Skillet

  • 1 pound ground sausage
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 1 red bell pepper, chopped
  • 1 pound Brussels sprouts, quartered
  • 1 large sweet potato, peeled and cubed
  • 2 tablespoons cooking fat
  • Salt and pepper, to taste
  • Dash red pepper flakes

Preheat oven to 450 degrees and toss sweet potatoes and Brussels sprouts with 1 tablespoon cooking fat, sea salt and pepper. Line a large baking sheet with parchment paper and spread the potatoes and Brussels sprouts out evenly.

Bake sweet potatoes and Brussels sprouts for 20 to 30 minutes, or until potatoes and sprouts are soft and browning.

While potatoes and sprouts are baking, heat a large skillet over medium heat and add remaining cooking fat. Add the onions and stir, cooking until translucent and soft, then add garlic and red pepper and sprinkle with salt. Remove from pan.

Add sausage to the skillet and cook until brown and crisp, then remove from heat. Combine onions, peppers and sausage back into the skillet, sprinkle with crushed red pepper and stir. Cook until everything is heated through again.

Remove potatoes and sprouts from onion and combine with sausage mixture to serve. It goes great with fried eggs too! Save leftovers and reheat in oven, microwave or skillet.

Homemade Breakfast Sausage

Homemade Breakfast Sausage

by Coach Nancy​

  • 1 pound ground pork
  • 1 teaspoon dried sage
  • 1 teaspoon dried thyme
  • 1 teaspoon nutmeg
  • 1 teaspoon sea salt
  • 1 teaspoon ground pepper

Preheat oven to 350 degrees.

Mix everything together in a large bowl, using your hands will work best. Form into even sized patties. You’ll be able to get 6 to 8 patties. Cook in oven for 15 minutes or until no longer pink inside. Serve hot.

Make ahead tip: This recipe works great to cook the patties and freeze, then reheat the sausage when you need them. Just remove from freezer, place in a medium-hot pan for 3 minutes until heated all the way through. Or microwave for just under a minute.

Razzle Dazzle Your Main Dish

Recently someone shared with me a new way to grill chicken. She had experimented with some spices and found a combination or two in her cupboard that were fantastic on her dinner that night.

It got me to thinking, because I love to make things simple but I also like to liven up my meals. I’ve experimented with a few seasonings in my kitchen and found a winning recipe (yes, I always win 🙂 ).

I just thought I’d share both of them with you. It is soon grilling season, so now is the time to “razzle-dazzle” your family with these two rubs.

Spices are a fantastic way to make your meal shine without adding any extra calories. In fact, many spices and herbs have health benefits, too.

Did you know paprika is an anti- inflammatory agent, while ginger can help prevent motion sickness? Garlic is one of the most helpful spices for the digestive tract. Adding these tasty spices to our foods can actually help keep from reaching for the Pepto-Bismol – who knew?

Got any great combos you would like to share? Put them in the comment section below and let us try your favorites, too.

Becky's Chicken Rub

  • 2½ teaspoons McCormick Garlic Pepper
  • 1 teaspoon seasoned salt

Mix both together and use as a rub on 4-5 chicken breasts an hour before grilling.

Ragin' Cajun Dry Rub

  • 2 teaspoons paprika
  • ½ teaspoon cayenne pepper
  • 1 teaspoon sea salt
  • 1 teaspoon black pepper
  • 1 teaspoon garlic powder
  • 2 teaspoon onion powder
  • ¼ teaspoon oregano
  • 1 teaspoon thyme

Mix all of these and add to fish, chicken, or pork. Can be used as a rub or marinade. I use this on fish before making fish tacos – yummy. It is also fantastic on chicken. Pork ribs, need I say more?

Share your favorite dry rub or marinade with us. We’ve got plenty of grilling time ahead.

To your best health,
Coach Nancy

Stuffed Butternut Squash for Breakfast

This recipe can make a great meal anytime, but its my favorite for breakfast. Once the squash is stuffed, I just sliced it and serve it alongside eggs. Another tip: I bake my squash whole at 350 degrees for about an hour. Just pierce the squash with a fork a few times before it goes into the oven. Its so much easier to slice in half this way!

Stuffed Butternut Squash

by Coach Nancy

  • 1 large butternut squash
  • 1 pound ground sausage
  • 1 onion
  • 1 apple
  • 1 tablespoon fresh rosemary (or 1 teaspoon dried rosemary)
  • 2 teaspoons dried thyme
  • 2 teaspoons fennel seeds
  • 1 teaspoon ground sage
  • 1 teaspoon black pepper
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon nutmeg

Preheat oven to 375 degrees.

Cut the squash in half and scoop the seeds out. Lay cut side down in a pan filled with 1/4 inch of water. Cook until tender, approximately 45 minutes. Remove and allow to cool. (Or you can use my way of cooking the squash in the description above 🙂 ).

While the squash is baking, prepare the stuffing. Hint: You can always do this step ahead of time.

Dice the apple and onion into medium-sized pieces. In a skillet over medium-high heat, brown the sausage. Add the onion and cook for 5-10 minutes until soft and translucent. Add the apples and cook for another 5-10 minutes. Add all spices and cook until fragrant, about 2-3 minutes.

When the squash is cool to the touch, use a spoon to scoop out some of the flesh and mix into the sausage mixture. Use a spoon to fill the squash boats. Return the squash to the oven and bake another 15 minutes at 375ºF until everything is heated through.

Eating Right at the Holidays

Christmas is a busy time of year. Don’t let it be an excuse to not eat healthy meals prepared at home. My favorite kitchen aid is my crock pot. It serves up delicious meals without a lot of fuss. Plus it makes the house smell good all day while it cooks. Here are three meals when served with a salad will keep you on track nutritionally.

Salsa Style Pork

  • 1 pound pork loin, cut into one inch cubes
  • 1- 20 ounce jar of salsa
  • 1- 4 ounce jar of diced green chilies, drained
  • 1- 15 ounce can of black beans, drained
  • 1/2 cup shredded cheddar cheese
  • Chopped fresh cilantro (optional)

Combine pork loin, salsa, chilies, and black beans in crock pot and mix well. Cover and cook for 6-8 hours on low. Sprinkle cheese and cilantro over top and serve.

Herbed Turkey Breast

  • 2 onions, thinly sliced
  • 2 cups chopped celery
  • 12 baby carrots
  • 4 garlic cloves, minced
  • 1- 4 pound boneless turkey breast
  • 1- 14 ounce can of chicken broth
  • 1 Tablespoon rosemary
  • 1/8 teaspoon sage
  • 1/8 teaspoon thyme
  • 1/8 teaspoon marjoram
  • 1/8 teaspoon oregano
  • 1/8 teaspoon pepper

Place vegetables in the bottom of the crock pot. Top with turkey breast. Combine seasonings and chicken broth. Pour over the top. Cover and cook on low heat for 5-7 hours.

Sirloin Tip Roast with Horseradish

  • 1 teaspoon salt
  • 2 teaspoon garlic powder
  • ¾ teaspoon oregano
  • ¼ teaspoon basil
  • ½ teaspoon pepper
  • ¼pound boneless beef sirloin tip roast, cut in half
  • ½ cup beef broth

Combine seasonings. Spread over roast halves. Place in slow cooker. Add broth. Cook on low 6-8 hours. Remove from cooker. Let stand for 15 minutes before slicing diagonally across the grain. Scoop juices from crock pot into gravy dish. Serve with horseradish if desired.

Enjoy,

Coach Nancy

Golden Almond Crusted Pork Loin

Golden Almond Crusted Pork Loin
Author: Coach Nancy
I’ve shared this recipe and everyone has always raved about it when they prepared it. It is easy but looks and taste sensational. I serve this with roasted mixed veggies and a side salad. I know when I serve this meal, I am assured that my family has food that will keep them happy, but that I am not filling them just to fill their bellies. I’m giving them food that will fuel their bodies.
Ingredients
  • 4-pound boneless pork loin roast
  • Salt and freshly ground pepper
  • 2 tablespoons Dijon mustard
  • 2 cloves garlic, peeled
  • 1/2 cup slivered almonds
  • 1/4 cup chopped fresh Italian parsley
  • 4 cups chicken broth
  • 4 tablespoons Dijon mustard
  • 1/4 cup unsalted butter, cut into small pieces
Instructions
  1. Preheat oven to 350 degrees.
  2. Season pork with salt and pepper and rub with mustard.
  3. In a food processor, with the motor running, add garlic and process until minced. Add almonds and parsley then pulse until mixture is finely chopped.
  4. Pat almond mixture over roast, pressing to coat well.
  5. Place roast on a rack in a shallow roasting pan and cook for 2 hours until the crust is lightly browned and a meat thermometer inserted into the center of the roast registers 155 to 160 degrees.
  6. Transfer roast to cutting board and let stand 10 minutes before slicing.
  7. While the pork is cooking, prepare the sauce.
  8. In a saucepan over medium heat, simmer chicken broth until reduced to 1 cup.
  9. Reduce heat and whisk in the mustard. Whisk in butter, a few pieces at a time, until butter is incorporated and the sauce is smooth.
  10. Serve the pork roast with sauce.

 

Food Prep Friday: Homemade Taco Seasoning

Food Prep Friday: Homemade Taco Seasoning
Cuisine: Mexican
Author: Coach Nancy
Why bother with homemade when you can just buy the packaged? It’s time for you to let your creativity shine! Start with the basic recipe, but then add and subtract as you wish. A little less heat? Reduce or leave out the red pepper flakes. Want to reduce salt? You can do that too. Have fun!
Ingredients
  • 2 tablespoons chili powder
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon crushed red pepper flakes
  • 1/2 teaspoon dried oregano
  • 1 teaspoon paprika
  • 3 teaspoons ground cumin
  • 1 teaspoon sea salt
  • 2 teaspoons black pepper
Instructions
  1. Mix in a small bowl and put into an airtight container. The ingredients will stay fresher in the fridge. Use 3 tablespoons of seasoning per pound of cooked meat.

 

Favorite Pork Loin Chili

Pork Loin Chili
Author: Coach Nancy
This is the best chili ever! You can adjust the spiciness of the chili with the amount and type of pepper you use. I make two batches, one for the kids, and one for Dean and I to enjoy.
Ingredients
  • 8 tablespoons peanut oil
  • 3 pounds boneless pork loin, cut into 2-inch cubes
  • 1 onion, cut into 1-inch dice
  • 2 cloves garlic, minced
  • 2 red bell peppers, seeded and cut into 1-inch dice
  • 3 jalapeno peppers, seeded and minced
  • 2 tablespoons light brown sugar
  • 2 tablespoons chili powder
  • 2 tablespoons ground cumin
  • 2 teaspoons cayenne pepper
  • 3 (15-ounce) cans diced tomatoes, with juice
  • 2 Tablespoons agave syrup
  • 1/2 cup prepared black coffee
  • 2 (15-ounce) cans black beans, drained
  • 2 (15-ounce) cans kidney beans, drained
  • 1 small chopped jalapeno, for garnish
Instructions
  1. Pour 4 tablespoons of the oil into a large, heavy bottomed stockpot and place over high heat for 2 to 3 minutes. Season the pork with a dash of salt and pepper and brown it in batches, 3 to 5 minutes per batch. Set aside the browned pork.
  2. Pour the remaining oil into the pot and add the onion, garlic, bell pepper and jalapenos. Season the veggies with the brown sugar, chili powder, cumin, cayenne, salt, pepper and cilantro. Sweat the vegetable mixture over medium heat for 10 minutes, until the onion is soft. Add the pork back to the pot along with the tomatoes, agave, and coffee. Add the beans, stir well, bring up to a simmer and then lower the heat to the lowest setting.
  3. Let simmer 2 to 3 hours, until the pork is juicy and buttery soft.

 

Roasted Pork Loin with Roasted Garlic Vinaigrette

 

Roasted Pork Loin with Roasted Garlic Vinaigrette
Recipe Type: Main Dishes
Author: Coach Nancy
This was yummy and easy!
Ingredients
  • Roasted Garlic:
  • 2 heads garlic
  • 2 Tablespoons olive oil
  • Salt
  • Pork Loin:
  • 1 (3 1/2 -4 1/2 pound) boneless pork loin
  • salt and pepper
  • Vinaigrette:
  • Roasted garlic – use the recipe below
  • 1/4 cup chopped fresh parsley
  • 1/2 cup balsamic vinegar
  • 3/4 cup olive oil
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • 2 Tablespoons water
  • Preheat oven to 475 degrees.
Instructions
For the roasted garlic:
  1. Cut the bulbs in half crosswise into a top and bottom section.
  2. Place the garlic halves on tin foil, and drizzle with olive oil.
  3. Sprinkle with salt.
  4. Seal the foil into an airtight package and begin cooking right away.
For the pork loin:
  1. Place the pork loin in a heavy roasting pan and season all sides with salt and pepper.
  2. Place the pork in the oven and roast until a thermometer inserted in the middle reads 140 – 145 degrees. (about 40 minutes)
  3. Remove the pork from the oven and tent with foil while you prepare the vinaigrette.
  4. Take the garlic out of the oven and let cool for a few minutes while you get the other ingredients ready.
For the vinaigrette:
  1. Remove the garlic cloves by squeezing the base of the garlic.
  2. Place the garlic, parsley, and balsamic vinegar in a blender and pulse until blended.
  3. Drizzle with olive oil while the machine is running. Add the salt, pepper, and water.
  4. Serve the pork after cutting into 3/4 inch slices. Drizzle with the vinaigrette.
Notes
I had lots of the vinaigrette left over for use on other dishes. I served this meal with roasted mixed veggies. (I use frozen veggies drizzled with olive oil and salt cooked right along side the main meal but I left it in the oven until I served dinner)