Grilled Pork Chops with Grape and Fig Chutney

(makes 4 servings)

Ingredients:

• ½ cup onion, chopped
  
  


• ½ cup dried figs, chopped
  
  


• ½ cup red wine vinegar
  
  


• ¼ cup dry red wine
  
  


• 1 tbsp sugar
  
  


• 2 tsp paprika
  
  


• 1 tsp peeled and grated fresh ginger
  
  


• 1 3 inches cinnamon stick
  
  


• 1½ cups seedless red grapes, halved
  
  


• 4 medium sized pork chops
  
  


• 2 tsp olive oil
  
  


• Salt and pepper, to taste
  
  

Preparation:

• Prepare grill.
  
  


• Combine onion, dried figs, red wine vinegar, dry red wine, sugar, paprika, ginger and cinnamon stick in a medium saucepan and heat to medium-high heat. Bring to a boil and cook, uncovered for about 8 to 10 minutes. Stir in grapes and reduce heat and simmer for about 20 minutes then remove and discard cinnamon stick.
  
  


• Brush pork chops with olive oil then sprinkle with salt and pepper. Grill on both sides until done.
  
  


• Serve chops with grape and fig chutney.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (253 g)): 297 Calories, 23 g Protein, 34 g carbohydrates, 4 g Dietary Fiber, 8 g fat, 2 g saturated fat, 62 mg cholesterol, 71 mg sodium

Quick Cassoulet

(makes 5 servings)

Ingredients:

• 1 large onion cut into wedges
  
  


• 6 oz. lean, boneless pork, cut into bite-sized pieces
  
  


• 1 large onion cut into wedges
  
  


• 2 carrots, peeled and thinly sliced
  
  


• ½ tsp dried basil, crushed
  
  


• 2 cloves garlic, chopped
  
  


• ½ cup, reduced sodium chicken or vegetable broth
  
  


• ¼ cup dry white wine or reduced sodium chicken or vegetable broth
  
  


• 1 (15 oz.) can Great Northern or Navy beans, drained
  
  


• 3 tomatoes, diced
  
  


• 6 oz. fully cooked, low-fat smoked turkey sausage, cut into bite-sized pieces
  
  


• 1 tbsp snipped fresh parsley
  
  


• Nonstick, low-fat cooking spray
  
  

Preparation:

• Lightly coat a large saucepan with nonstick cooking spray and heat over medium-high.
  
  


• Add pork and cook until lightly browned (about 3 minutes).
  
  


• Add carrots, onion, garlic, ½ cup broth and basil. Bring to boiling then reduce heat and simmer until pork and vegetables are tender (about 7 to 8 minutes).
  
  


• Add beans, wine or broth and tomatoes.
  
  


• Mash beans slightly, add sausage. Bring to boil then reduce heat and simmer for 1-2 minutes before serving.
  
  


• Sprinkle parsley over the top, and serve.
  
  

Make 5 Servings:

Weight loss recipes Amount Per Serving(1/5 of recipe (318 g)): 281 Calories, 2 g Protein, 27 g carbohydrates, 6 g Dietary Fiber, 9 g fat, 3 g saturated fat, 41 mg cholesterol, 746 mg sodium

Lemongrass Pork Chops (Vietnamese cuisine)

Serves 4

Prep time: 10 minutes

Total time: 25 minutes

Ingredient for the pork chops

• 3 tbsp lemongrass, minced
  
  


• 2 garlic cloves, finely chopped
  
  


• ¼ cup shallots, minced
  
  


• 2 tbsp dark brown sugar
  
  


• 2 tbsp Asian fish sauce
  
  


• 2 tsp low sodium soy sauce
  
  


• 1 tbsp canola oil
  
  


• 1 tsp toasted sesame oil
  
  


• ¼ tsp freshly ground black pepper
  
  


• 4 (5 oz.), thin-cut ( ⅓” to ½”) bone-in center-cut pork chops
  
  


• Low fat cooking spray
  
  

Ingredient for the carrots

• ¼ cup white vinegar
  
  


• 3 tbsp plus 1 tsp sugar
  
  


• ¼ tsp salt
  
  


• 4 carrots, peeled and cut into 2” matchsticks (about 2 cups)
  
  

Preparing

• Combine lemongrass, garlic, shallots, dark brown sugar, Asian fish sauce, soy sauce, canola oil, sesame oil, and black pepper in a food processor or blender; process until combined.
  
  


• Place pork chops in a large zip-top bag, add marinade, and gently massage into both sides of chops. Seal bag and refrigerate for about 3 hours.
  
  


• Meanwhile, prepare the carrots. In shallow bowl, combine vinegar, sugar, and salt together, stir until sugar dissolves. Add carrots, tossing well to coat. Cover and set aside, tossing once or twice until pork is ready (about 1 hour).
  
  


• When ready to cook pork, discard marinade and brush excess off meat. Heat a grill pan over medium-high. Spray pan lightly with low fat cooking spray and grill pork until just cooked through (about 2-3 minutes per side). Transfer to a platter, tent with foil, and let rest for about 5 minutes. Serve with the carrots.
  
  

Nutrition score per serving (1 chop, ½ cup carrots): 255 calories, 7 g fat, 1 g sat fat, 24 g carbs, 23 g protein, 2 g Dietary fiber, 45 mg calcium, 1 mg iron, 1,177 mg sodium