HOMEMADE SWEET ITALIAN SAUSAGE (MILD or HOT)

For the "salty", most commercially-processed sausages are off the menu. One typical sausage link (4/lb) (83 g) has about 1002 mg of sodium. This is a very versatile low sodium version of Italian sausage which can be used in many different ways. You can take it from mild to hot and it's very easy to use as is or in a variety of recipes that call for pork forcemeat.

Ingredients
3 pounds ground pork
3 tablespoons red wine vinegar
1 tablespoon freshly cracked black pepper
1 1/4 tablespoons dried parsley
1 tablespoon garlic powder
1 tablespoon onion powder
1 tablespoon dried basil
2 teaspoons paprika

2 teaspoons crushed red pepper flakes, or to taste
3/4 teaspoon ground fennel seed
1/4 teaspoon brown sugar
1/8 teaspoon dried oregano
1/8 teaspoon dried thyme


Preparation

1. Place the pork and red wine vinegar in a mixing bowl.
2. Sprinkle with black pepper, parsley, garlic powder, onion powder, basil, paprika, red pepper flakes, fennel seed, brown sugar, oregano, and thyme. 
3. Knead until flecks of spice are evenly distributed through the sausage. (Plastic gloves are handy to prevent staining)
4. Chill forcemeat in refrigerator for 12 hours to allow flavour to develop.
5. Instead of stuffing the sausage meat into hog casings for links, it is easier to make up patties. Line a lid from a mason jar with plastic cling wrap. Press a portion of sausage meat into the lid until packed; wrap each patty in plastic wrap. 
6. Place wrapped sausages into a freezer bag before freezing, or store in refrigerator to thaw before cooking.

Yield: 12 sausage patties

NUTRITIONAL PROFILE: low sodium, high fat, high cholesterol

   

 Source: recipe adapted from Michelle Gambel

AUTUMN PORK CHOP DINNER

With its golden pork chop, tasty green beans and tangy cabbage, this meal-in-one is a favorite of mine.

Ingredients
1-1/2 tsp vegetable oil (7 mL)
1 (1-inch thick) pork loin chop (4-oz.) (100 g)
1 cup shredded cabbage (70g)
1 tsp chopped fresh parsley (5 g)
1 tablespoons brown sugar (15 g)
1 medium potato, peeled and sliced 1/4 inch thick (213 g)
1/2 cup fresh or frozen green beans (60g)
1 tsp lemon-pepper seasoning (5 mL)
1/2 cup 100% pure apple juice (125 mL)
1-oz. crushed matzo cracker (2 Tbsp)(30 g)
1-1/2 tsp Becel® Salt Free margarine, melted (7 mL)

Preparation

1. In a large skillet, brown pork chops in oil; remove and set aside.
2. Toss the cabbage with parsley and brown sugar; place in an 9-in. x 9-in. baking dish.
3. Top with potatoes and beans. Arrange chops over vegetables. 
4. Sprinkle with lemon-pepper. Pour apple juice over all.
5. Cover and bake at 350 F. for 45 minutes or until the pork chop and vegetables are tender.
6. Combine the cracker crumbs and butter; sprinkle on top. Return to the oven for 15 minutes.

Yield: 1 serving

NUTRITION PROFILE: low sodium, high fiber

Source: recipe adapted from Canadian Living Test Kitchen