Category: Meat

Honey Mustard Pork Chops

The Sunshine Inn Blog1 Comment

Honey Mustard Pork Chops

  • Servings: 8
  • Difficulty: Easy
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Pork chops are very versatile. Even this recipe, I’ve cooked in the oven and cooked on the barbecue. This takes a little extra time for the marinade. My suggestion, put the chops in the marinade before you leave for work and they will be ready to cook when you come home. Your side dishes might take you more time than the chops.

Ingredients

  • 4 boneless 4 ounce pork loin chops
  • 4 teaspoons of honey
  • 1/4 cup of Dijon mustard
  • 1 teaspoon of white vinegar
  • 1/4 teaspoon salt
  • 1 tsp of black pepper
  • 1 pinch of cayenne (or to taste)

Directions

  1. Heat honey in micro for 30 seconds. Stir in mustard, vinegar, cayenne, salt and pepper. Cool to room temperature.
  2. Place the pork chops in a large plastic ziplock bag. Add the marinade and seal the bag, squeezing out the air, turn to coat the chops. Refrigerate for 8 hours or more.
  3. Removing the chops from the fridge 30 minutes before grilling.
  4. Preheat broiler. Discard the marinade. Place the chops on the broiler rack and broil 3-4 inches from the heat until cooked through, 6-7 minutes per side.

Nutrition Per Serving

  • Calories 178
  • Sugar 2 g
  • Carbohydrates 2 g
  • Protein 26 g
  • Fiber 0 g
  • Fat 7 g

I sometimes cook these on the barbecue. Clean up is easier and that little char flavour adds a little something. I prepare my sides while I let the chops climatize to room temperature. As you see in the picture, I made biscuits and zucchini. Cayenne of course, is to your taste, it is completely optional. Have fun everyone and make it your own.

Cajun Shepard’s Pie

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Cajun Shepard’s Pie

  • Servings: 4
  • Difficulty: Easy
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I don’t know about you but I have to change things up every now and then. Shepard’s pie is one of them. I’ve made it standard with mashed potatoes and cream corn, as was always done in my family. I was so bored of having it that way that I used to douse it with ketchup just to change the taste. Well now I’m older and wiser, ok at least older, so I decided to change things up a little. Here is my version of Cajun Shepard’s Pie.

Ingredients

  • 1 lbs lean ground beef
  • 1 large onion chopped
  • 2 large sweet potatoes peeled and cubed
  • 4 cups of spinach chopped
  • 1 tbsp of cajun spices
  • 1 tsp of flour
  • 1/4 cup of water
  • 2 tbsp of Cool Runnings Blackened cajun sauce
  • 1/2 cup of shredded cheddar cheese
  • 1 tsp of oil

Directions

  1. Preheat oven to 350
  2. Heat oil over medium heat in a large pan and add chopped onion and cook until tender.
  3. Add ground beef and break up and cook through.
  4. Once cooked add your flour and water and Cajun Sauce and mix thoroughly. You should have a semi thick sauce, If not thick enough add a little flour at a time to consistency of thick gravy.
  5. At the same time cook your sweet potatoes through in boiling water
  6. Once your potatoes are cooked through, drain and mash without adding anything to the potatoes.
  7. Place meat in baking pan 8 x 8.
  8. Top meat with spinach.
  9. Top with mashed sweet potatoes.
  10. Sprinkle cajun spice over top and cover with cheese.
  11. Put in oven for 30 minutes or until cheese is melted.

Nutrition Per Serving

  • Calories 529
  • Sugar 5 g
  • Carbohydrates 19 g
  • Protein 22 g
  • Fibre 3.5 g
  • Fat 40 g

So many things can be done to personalize this. You can sub the veggie. A friend did his with Kale. I’ve done it with Edamame beans. I try to make sure that the veggie is high in fibre. There are different types of cajun spices so you make this spicier if you wish. You can add a little cayenne pepper to this. You can make this with any ground meat, chicken, pork, even go vegetarian and go with Beyond meat (which is just as good). Have fun everyone and make it your own.

Baby Back Ribs

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Baby Back Ribs

  • Servings: 4 half racks (about 6 ribs each)
  • Difficulty: Easy
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Sometimes you just need a little time to do something nice. I always steer away from making this because of the time in the oven. We all lead pretty rushed lives but sometimes we need to just step back and take the time to make something easy but good.

Ingredients

  • 2-2.5 lbs of baby back ribs (1 Kg)
  • 4 tbsp of rub (see below for rub recipe)
  • 4 tbsp of bull’s eye bbq sauce (your favourite sauce is acceptable.

Rub ingredients

  • 1 tsp salt
  • 1 tsp pepper
  • 1 tsp cayenne (I might have added a little more)
  • 2 tsp paprika
  • 2 tsp cinnamon
  • 2 tsp garlic powder
  • 2 tsp onion powder
  • 1 tsp cumin

Directions

  1. Preheat oven to 275 degrees
  2. If there is a thin membrane on the back of the ribs, remove. This will help the meat fall off the bones easier.
  3. Spread the rub over all the ribs on both sides.
  4. Place meat side up on a baking sheet lined with parchment paper (for easy cleanup)
  5. Wrap in foil.
  6. Place in oven for 3.5 to 4 hours.
  7. Uncover and baste with BBQ sauce and put on top rack under broil for 5 minuets or so, until it caramelizes

Nutrition Per Serving

  • Calories 463
  • Sugar 17.5 g
  • Carbohydrates 21 g
  • Protein 26.6 g
  • Fiber 0 g
  • Fat 30 g

These are very tender due to slow cooking and being covered in foil to prevent them from getting dry. Everything else is up to you. How you like your rub, spicy or not. Different spices. You could even use a simple cajun prepared spice or even a steak spice you like. Same goes for your BBQ sauce. Most sauces are relatively the same for calories and such. So besides the cooking, everything is else is up to you. Have fun and make it your own.