Meal One: Pulled Pork Sandwiches
Meal Two: Grilled Flank steak with soba noodle salad
Meal Three: Glazed Pork chops with macaroni salad
Recipes:
Pulled pork sandwiches:
These can be done in either the crockpot or the pressure cooker, you decide. Take about 2-3 lbs of pork, any style (chops, tibs or roast) season with seasoning salt and pepper then cover with water. Crockpot on low 8 hours or pressure cook for about 40 minutes. Once the meat is cooked through, shred all the meat then season it with bbq sauce of choice. This is very simple and can be seasoned any way you like, but this is one of my favorites. I also like to serve the sandwiches with spicy mustard and tangy coleslaw (see week of 5/16 for recipe)
Grilled Flank Steak:
Marinate 2 lb flank steak with montreal steak seasoning and yoshidas sauce, for at least 15 minutes. Then on med-high heat use either a grill pan or the bbq, grill steak 5 minutes on each side for med rare or 7-8 minutes per side for medium well doneness.
Soba noodle salad:
3T rice vinegar
1 T low-sodium soy sauce
2T canola oil
2 t toasted sesame oil
2t sugar
2 red jalapenos, thinly sliced and seeded
1 T honey
3/4 lb soba or whole wheat noodles
3 geen onion, thinly sliced
3 T cilantro chopped
Whisk together the vinegar, soy sauce, sesame oil, sugar, jalapeno, honey and canola oil. Meanwhile bring large pot of water to a boil then add salt and spaghetti, cook until just tender. Drain well and place in the bowl with the dressing, add the green onions and cilantro and mix until well combined. Serve at room temperature or cold.
Glazed Pork chops
| glaze |
| 1/2 | cup distilled white vinegar or cider vinegar |
| 1/3 | cup light brown sugar |
| 1/3 | cup apple cider or apple juice |
| 2 | tablespoons Dijon mustard |
| 1 | tablespoon soy sauce |
| Pinch cayenne pepper |
| Chops |
| 4 | boneless, center-cut pork loin chops , 5 to 7 ounces each, 1/2 to 3/4 inch thick |
| 1 | tablespoon vegetable oil |
1. Combine all glaze ingredients in medium bowl; mix thoroughly and set aside. Following illustrations below, trim chops and slash through fat and silver skin with sharp knife, making 2 cuts about 2 inches apart in each chop (do not cut into meat of chops). Pat chops dry with paper towels; season with salt and pepper.
2. Heat oil in heavy-bottomed 12-inch skillet over medium-high heat until smoking. Add pork to skillet and cook until well browned, 4 to 6 minutes. Turn chops and cook 1 minute longer; transfer chops to plate and pour off any oil in skillet. (Check internal temperature of thinner chops; see note above.) Return chops to skillet, browned side up, and add glaze mixture; cook over medium heat until center of chops registers 140 degrees on instant-read thermometer, 5 to 8 minutes. Remove skillet from heat; transfer chops to clean platter, tent with foil, and let rest 5 minutes.
3. When chops have rested, add any accumulated juices to skillet and set over medium heat. Simmer, whisking constantly, until glaze is thick and color of dark caramel (heatproof spatula should leave wide trail when dragged through glaze), 2 to 6 minutes. Return chops to skillet; turn to coat both sides with glaze. Transfer chops back to platter, browned side up, and spread remaining glaze over chops. Serve immediately.
Macaroni Salad:
8 oz macaroni noodles
salt
1 c small diced broccoli
1 stalk small diced celery
1/4 c light mayo
1/2 c italitan dressing
salt and pepper to taste
boil pasta noodles to al dente, in salted water. Mix together italian dressing and mayo, then pour over noodles, celery and broccoli. Season with salt and pepper.
Recipes:
Pork chops
Lean cut of pork
Flank steak
coleslaw (if you are adding this to the pulled pork meal)
Burger buns
yoshidas
apple juice
macaroni noodles
broccoli
celery
italian dressing
soba noodles/whole wheat spaghetti
2 red jalapeno
cilantro
scallions
sesame oil
rice wine vinegar
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