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Moo Goo Ghi Pan?

PORK MEDALLIONS IN CREAM SAUCE
Serves 4; 3 ounces pork and 1/4 cup sauce per serving


1 pound pork tenderloin, all visible fat removed, cut into 1-inch-thick slices
Vegetable oil spray
2 teaspoons acceptable margarine
1 small onion, chopped
1 cooking apple, such as Granny Smith, peeled, cored, and chopped
2 cloves garlic, minced
5-ounce can evaporated skim milk
1/8 teaspoon salt
Pinch of white pepper
Pinch of ground nutmeg
2 tablespoons chopped fresh parsley

Flatten each pork slice on a hard surface with the palm of your hand. Using the flat side of a meat mallet, pound pork slices to 1/4-inch thickness.

Spray a large skillet with vegetable oil spray and place over medium-high heat. Add pork in a single layer. Cook for about 2 minutes on each side, or until tender and no longer pink. Remove from skillet. Reduce heat to medium.

In same skillet, melt margarine. Add onion and apple. Cook over medium heat for 5 minutes, or until onion is tender, stirring constantly. Add garlic and cook for 2 minutes. Stir in remaining ingredients except parsley. Simmer, uncovered, for 1 minute, stirring constantly. Stir in parsley.

Return pork to skillet. Spoon sauce over pork. Cook over low heat for 1 minute, or until heated through.

Calories: 225
Protein: 29 g
Carbohydrates: 11 g
Total Fat: 7 g
Saturated Fat: 2 g
Polyunsaturated Fat: 1 g
Monounsaturated Fat: 3 g
Cholesterol: 73 mg
Sodium: 197 mg
 
SCALLOPED POTATOES
Serves 6


Vegetable oil spray
5 tablespoons acceptable margarine
1 cup finely chopped onion
5 tablespoons flour
2 1/2 cups skim milk, heated
1 1/2 teaspoons grated lemon rind
1/8 teaspoon salt
1/8 teaspoon white pepper
3 tablespoons finely chopped fresh parsley
2 pounds potatoes, peeled and thinly sliced
1/8 teaspoon salt
1/8 teaspoon white pepper
2 tablespoons grated Romano cheese

Preheat oven to 3250 F.

Lightly spray an 8-x-8-inch baking dish with vegetable oil spray and set aside.

Heat margarine in a medium saucepan over medium-high heat. Add onion and saute until translucent.

Stir in flour and cook 1 minute more. Whisk in milk and cook, stirring, until sauce is thickened.

Add lemon rind, 1/8 teaspoon salt, 1/8 teaspoon pepper and parsley.

Remove from heat and set aside.

Arrange potatoes in prepared dish. Sprinkle with 1/8 teaspoon salt and 1/8 teaspoon pepper.

Pour sauce over potatoes and sprinkle cheese on top. Bake 1 1/2 hours.
Microwave Method: Melt margarine in microwave-safe bowl for 30 seconds on high. Add onions, cover with vented plastic wrap and cook

2 minutes on high, then 6 minutes on medium. Stir in flour and cook 1 minute on high. Whisk in heated milk and cook 6 to 8 minutes on high.

Add seasonings as directed. Proceed with assembly and baking as above.


Calories: 260
Protein: 7 g
Carbohydrates: 36 g
Total Fat: 10 g
Saturated Fat: 3 g
Polyunsaturated Fat: 2 g
Monounsaturated Fat: 4 g
Cholesterol: 3 mg
Sodium: 285 mg
 
SPICY BAKED PORK CHOPS
Serves 4


Vegetable oil spray
1 pound boneless pork loin chops, all visible fat removed
Egg substitute equivalent to 1 egg
2 tablespoons fat-free milk
1/3 cup cornflake crumbs
2 tablespoons cornmeal
1/2 teaspoon dried marjoram, crumbled
1/8 teaspoon ground pepper
1/8 teaspoon dry mustard
1/8 teaspoon ground ginger
1/8 teaspoon cayenne


Preheat oven to 3750 F.

Using vegetable oil spray, spray a shallow baking pan large enough to hold pork chops in a single layer. Set aside.

Cut pork chops into 4 portions, if necessary. Set aside.

In a small, shallow bowl, combine egg substitute and milk. In a shallow dish such as a pie pan, combine crumbs, cornmeal, marjoram, pepper, mustard, ginger, and cayenne. Using tongs, dip pork chops in milk mixture, letting excess liquid drip off. Coat both sides of pork chops with crumb mixture. Arrange pork chops in prepared pan.

Bake, uncovered, for 15 minutes. Turn chops with a spatula and bake for 10 minutes, or until chops are tender and slightly pink in center.

Calories: 234
Protein: 27 g
Carbohydrates: 11 g
Total Fat: 9 g
Saturated Fat: 3 g
Polyunsaturated Fat: 1 g
Monounsaturated Fat: 4 g
Cholesterol: 70 mg
Sodium: 142 mg
 
Damn you, mama!

The tuna salad and sleeve of saltines I brought in to work for my supper just ain't gonna do it for me, now! winks- k. ;)
 
The chicken and rice "Arroz con pollo" will be first followed by the lentil soup. I've been doing the oven fries, using Mrs Dash Extra Spicy and I've worked up a meat loaf (had it twice yesterday) using the oatmeal instead of bread crumbs and Oregeno and cumin in place of Worcestershire. I love Worcestershire but have had to cut back on it a lot.
 
Low Sodium Supplies

jpshaw said:
I live in very rural north Louisiana. No-salt soy sauce is another one of those items I would have to have shipped in. I get my Featherweight baking powder and other low sodium foods from Healtyheartmarket but I don't see any low sodium soy sauce there.
Click to expand...

The widest assortment of low sodium supplies I've found is here LowSodiumLiving dot com. Only sometimes you have to buy in quantity. I know they have low sodium soy sauces!:)
 
Hey there Evangelist thank you for the info. on low-sodium cooking! Welcome to our forum, hope you will hang in there and enjoy being one of our forum buddies!
 
Evangelist said:
I know they have low sodium soy sauces!:)
Click to expand...

The problem I have found is that even the low sodium soy sauces are too high. Over 500 mg per serving. And you know you can probably double that when you see what a serving actually is. There are some homemade soy sauce substitutes which are actually highly concentrated broth which I might try.
 
I just bought Dick Loque's book "500 Low Sodium Recipes" and it has Moo Goo Gai Pan in there at 78 mg per serving. I will post the recipe if anyone is interested but I think I'm the only one on this forum that is actually on a low sodium diet.
 
Okey Dokey - Moo Goo Gai Pan from Dick Loques "500 Low Sodium Recipes"

1 Pd boneless chicken breast, cubed
2 Tbs cornstarch, divided
1 egg white
1 Tbs Sherry
1/2 tsp white pepper
8 oz mushrooms, sliced
1 1/2 cups low sodium chicken broth (I suggest Herb-Ox at 5 mg per cup)
1 Tbs gingerroot, sliced
2 Tbs cold water
5 Tbs vegetable oil
1/4 cup scallions
1/4 cup celery
4 oz snow peas
8 water chestnuts
1 cup napa cabbage, chopped

In a bowl, combine the chicken, 1 Tbs cornstarch, the egg white, sherry and pepper. Marinate at least 15 minutes. Simmer the mushrooms in the broth for 15 minutes. Drain and reserve liquid. Simmer the gingerroot in broth until ready to use. Mix remaining cornstarch with water. Shake well to dissolve. Heat oil in wok or skillet. Add chicken and cook, stirring, just until pieces separate and chicken is no longer pink. Drain into a sieve over a bowl. Return 1 Tbs oil. Add scallion, celery, snow peas, mushrooms, chestnuts and cabbage and stir-fry for 2 minutes. Remove ginger pieces from chicken broth. Add broth to mixture. Bring to a boil. Return chicken to pan. Add water-cornstarch mixture. Cook stirring until thickened. Serve over steamed white rice. 4 servings 78 mg sodium per serving.

Now I would change some of his veggys since I'm used to certain ones in my Moo Goo like carrots. This also seemed like a long process for 4 servings.
 
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