Quick & Easy Menu and Recipes Built Around Pineapple Pork Chops

Following is a menu and recipes for a quick and easy meal that won’t break the budget.  This menu is perfect for busy families on a tight schedule and a budget.  No need to worry about the diabetics among your family and friends as this meal is suitable for them. This menu features an entree of Pineapple Pork Chops.  These chops marinate in the pineapple mixture for up to 24 hours.  This allows for a “make ahead” marinade and sauce that saves prep time later.  Continue with the fruity flavor by serving with Orange-Almond Salad.  Steam ears of corn-on-the-cob for your vegetable.  Should you opt for fresh corn, especially during the summer when many have it in your gardens, for dieters and diabetics, break large ears in half for a proper serving size.  Then finish off the meal with a refreshing dessert of Chocolate-Orange Parfaits.  You will have served a quick, easy, tasty and budget-friendly meal.  Perfect for busy moms or anyone wishing to spend less time in the kitchen without opting for bags of “fast-food”.



1 can (8 oz) crushed unsweetened pineapple, drained

1 tbsp honey mustard


3 garlic cloves, minced

1/4 tsp salt, optional

4 large bone-in pork chops

2 tsp canola oil

In a mixing bowl, combine pineapple, mustart, garlic and salt.  Blend the mixture well.  Place 1/2 cup of pineapple mixture into a large resealable ziptop bag.  Add the pork chops to the bag, seal and turn to coat chops.  Refrigerate up to 24 hours.  Cover remaining pineapple mixture and refrigerate.

Drain and throw-out the marinade from the pork chops.  In a nonstick skillet, heat oil and brown the chops on both sides over medium heat.  Add remaining pineapple mixture to skillet and cook 10-15 minutes or  until the juices run clear.

1 pork chop:  262 calories, 8 g carbs, 31 g protein


3 cups assorted salad greens

2 navel oranges, peeled and sectioned

1/2 celery, thinly sliced

2 tbsp chopped green onion

1/4 cup cider vinegar

1/4 cup SPLENDA or Equal Sugar-Lite

2 tbsp canola or olive oil

1/4 cup slivered almonds, toasted

In a large salad bowl, combine greens, oranges, celery and onion.  Set aside.  Blend vinegar, SPLENDA or EQUAL and oil in a small mixing bowl.  Using a wire whisk, whisk until smooth.  Drizzle dressing over greens .  Toss gently to coat.  Put into individual salad bowls and sprinkle with almonds.


4 small ears of frozen corn-on-the-cob cooked according to package directions

Brush with melted butter for serving.


 2 cups fat-free milk

1 pkg sugar-free instant chocolate pudding

1/2 cup nonfat dry milk powder

3/4 tsp grated orange peel + more for topping

1 cup evaporated skim milk

sugar-free whipped topping, optional

In a large bowl, combine skim milk, pudding mix, nonfat dry milk and 3/4 teaspoon orange peel.  Mix at low speed until just blended, 1 to 2 minutes.  Using a seperate, clean, chilled bowl and chilled beaters, beat evaporated skim milk until soft peaks form.  Fold into thickened pudding mixture. Spoon into dessert glasses and sprinkle with grated orange peel.  Top with sugar-free whipped topping if desired.

Note:  This recipe, without the topping, has 13 g protein and 26 g carbs

A grandmother with diabetes along with other autoimmune diseases, I like to share what I’ve learned with others thru writing. I also write novels. For more of Linda’s writings and recipes, go to http://diabeticenjoyingfood.blogspot.com

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