4  boneless pork loin chops (12 ounces) 
1/2  teaspoon dried sage leaves 
1/2  teaspoon dried marjoram leaves 
1/4  teaspoon black pepper 
1/8  teaspoon salt 
 Nonstick olive oil cooking spray 
1/4  cup coarsely chopped onion 
1  clove garlic, minced 
1  cup sliced mushrooms 
3/4  cup beef broth 
1/3  cup fat-free sour cream 
1  tablespoon all-purpose flour 
1  teaspoon Dijon mustard 
2  cups hot cooked noodles 
 Snipped parsley (optional) 

Trim fat from chops. Stir together sage, marjoram, pepper and salt. Rub on both sides of chops. Spray large nonstick skillet with cooking spray; heat over medium heat. Place chops in skillet. Cook 5 minutes, turning once, or until chops are just barely pink. Remove chops from skillet; keep warm. 

Add onion and garlic to skillet; cook and stir 2 minutes. Add mushrooms and broth. Bring to a boil. Reduce heat and simmer, covered, 3 to 4 minutes or until mushrooms are tender. 

Whisk together sour cream, flour and mustard in medium bowl. Whisk in about 3 tablespoons broth from skillet. Stir sour cream mixture into skillet. Cook, stirring constantly, until mixture comes to a boil. Serve over pork chops and noodles. Sprinkle with parsley, if desired. 

Nutrients per Serving   Calories  315   calories from fat  29% 
Total Fat  10 g    Sat. Fat  3 g    Protein  25 g    Carbohydrates  30 g
Cholesterol  67 mg    Sodium  296 mg    Dietary Fiber  2 g 

Dietary exchanges    1-1/2 Starch    3 Meat    1 Vegetable 

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Sauteed Pork Strips
(makes 2 servings)

1 tsp extra-virgin olive oil 
4 tbsp lite soy sauce 
2 tbsp white wine 
1 1/2 tsp minced garlic 
1/4 tsp rosemary 
fresh ground pepper, to taste 
8 oz lean boneless pork 
1/4 cup thinly sliced onion 
1/2 cup thinly sliced green, or red bell peppers 

Whisk together the olive oil, soy sauce, wine, garlic, rosemary, and black pepper in a small non-plastic bowl. Cut the pork into stripsapproximately 1/4 inch thick and place them in the marinade. Cover and refrigerate for at least 8 hours, stirring once. 

Spray a medium skillet with nonstick cooking spray. Drain the meat and place the strips in the skillet. Cook over medium-high heat for 1 minute, turning constantly, then add the sliced onion and bell pepper. 

Reduce the heat to medium and cook for about 3 minutes. Season with additional pepper as desired. Continue cooking until the meat is cooked through and the onions and peppers are just tender, but still slightly crisp. 

Exchanges: Lean Meat Exchange -- 4 Vegetable Exchange -- 1 Calories -- 240 Calories from Fat -- 96 Total Fat -- 11g Saturated Fat -- 4g Cholesterol -- 78mg Sodium -- 466mg Carbohydrate -- 5g Dietary Fiber -- 1g Sugars -- 3g Protein -- 29g 

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Pork & Peppers
(makes 4 servings)

1 (5-ounce) package Oriental curly noodles
1 pound pork tenderloin
3 tablespoons low-sodium soy sauce, divided
1/2 cup unsweetened orange juice
2 tablespoons balsamic vinegar
1 tablespoon honey
2 teaspoons cornstarch
1/4 teaspoon freshly ground pepper
Vegetable cooking spray
1 1/2 cups cubed red bell pepper
1 1/2 cups cubed yellow bell pepper

Cook noodles according to package directions, omitting salt and fat. Drain and set aside.

Trim fat from pork. Cut pork into 3/4-inch cubes. 

Combine pork and 1 tablespoon soy sauce; stir well, and set aside. 

Combine remaining soy sauce, juice, and next 4 ingredients; stir well, and set aside.

Coat a large nonstick skillet with cooking spray, and place over high heat until hot. Add pork mixture; stir-fry 1-1/2 minutes or until browned. Remove pork from skillet; set aside.

Add bell peppers to skillet; stir-fry 2 minutes. Return pork to skillet; add juice mixture. Bring to a boil, and cook 1 minute, stirring constantly. Add noodles; cook 1 minute or until heated.

Calories: 345     Cholesterol: 107mg    Sodium: 517mg    Carbohydrates: 43g

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