Delicious One-Pot Dishes by Linda Gassenheimer Read Free Book Online Page B

pork.
    6. Sprinkle scallions on top. Serve on 2 dinner plates.
    Choices/Exchanges: 2 starch, 1 1/2 other carbohydrate, 5 lean protein, 1/2 fat Per serving: Calories 530, Calories from Fat 130, Total Fat 14 g, Saturated Fat 2.0 g, Monounsaturated Fat 7.0 g, Trans Fat 0.0 g, Cholesterol 110 mg, Sodium 440 mg, Potassium 1330 mg, Total Carbohydrate 59 g, Dietary Fiber 7 g, Sugars 21 g, Protein 45 g, Phosphorus 575 mg
    Shopping List:
    3/4 pound pork tenderloin
1 bottle ground cumin
1 bottle ground coriander
1 bottle cayenne pepper
1 small package brown sugar
1 package frozen corn kernels
1 package frozen baby lima beans
1 jar jalapeño pepper jelly
1 small bunch scallions
    Staples:
    Vegetable oil cooking spray
Canola oil
Salt and black peppercorns
    Helpful Hints:
    â€¢ Any type of hot pepper jelly can be used for the vegetables.
    â€¢ Ground cumin, coriander, and cayenne pepper are used in the spice rub. If your spices are over 6 months old, they may need replacing.
    Whiskey Pork Chops with Rosemary Lentils
    Whiskey lends an intriguing flavor to this simple, French pork dish. This is a hearty meal and takes about 20 minutes to make from start to finish.
    Countdown:
    â€¢ Prepare first 9 ingredients.
    â€¢ While lentils cook, prepare mustard, whiskey, and parsley.
    â€¢ Cook mustard sauce and finish dish.
    Prep Time: 5 minutes / Cooking Time: 15 minutes
    Serves: 2 / Serving Size: 5 ounces pork, 1 1/2 cups lentil mixture
    2 (6-ounce) boneless, center-loin pork chop (about 3/4–1 inch thick)
2 teaspoons olive oil
1/2 cup diced yellow onion
2 teaspoons minced garlic
1/4 teaspoon freshly ground black pepper
3/4 cup fat-free, low-sodium chicken broth
2 cups canned low-sodium, no-sugar-added diced tomatoes, drained
1 cup canned lentils, rinsed and drained
1 teaspoon fresh rosemary (1/2 teaspoon dried)
1/2 cup whiskey
2 tablespoons dijon mustard
1/4 cup chopped fresh parsley
    1. Remove visible fat from pork chops. Heat oil in a large nonstick skillet over medium-high heat. Add pork chops, onion, and garlic. Brown the pork on both sides, 1 minute per side. Sprinkle with pepper.
    2. Add broth, tomatoes, lentils, and rosemary. Stir well. Bring to a simmer, lower heat to medium-low. Cover with a lid, and simmer 5 minutes. A meat thermometer inserted into pork should read 145°F for the pork. Divide lentil mixture between 2 dinner plates. Remove the pork to cutting board.
    3. Add whiskey to the remaining juices in the skillet. Raise the heat to high and reduce by half. Add the mustard and blend in to make a smooth sauce.
    4. Slice the pork and place on top of the lentils. Spoon the sauce over the sliced pork. Sprinkle parsley on top. Serve on 2 dinner plates.
    Choices/Exchanges: 2 starch, 2 vegetable, 6 lean protein, 1 alcohol Per serving: Calories 600, Calories from Fat 110, Total Fat 12 g, Saturated Fat 2.7 g, Monounsaturated Fat 6.1 g, Trans Fat 0.0 g, Cholesterol 120 mg, Sodium 560 mg, Potassium 1695 mg, Total Carbohydrate 37 g, Dietary Fiber 12 g, Sugars 10 g, Protein 52 g, Phosphorus 690 mg
    Shopping List:
    2 (6-ounce) boneless, center-loin pork chops (3/4–1 inch thick)
1 yellow onion
1 can low-sodium, no-sugar-added diced tomatoes
1 can lentils
1 package fresh rosemary
1 small bottle whiskey
1 jar dijon mustard
1 bunch parsley
    Staples:
    Olive oil
Minced garlic
Black peppercorns
Fat-free, low-sodium chicken broth
    Helpful Hints:
    â€¢ Whiskey can be bought in small bottles at most liquor stores.
    â€¢ Minced garlic can be found in the produce section of the market.
    Shop Smart:
    â€¢ Fat-free, low-sodium chicken broth with 20 calories, 0 g fat, and 150 mg sodium per cup.
    â€¢ Canned low-sodium, no-sugar-added diced tomatoes with 41 calories, 0.3 g fat, 0.04 g saturated fat, and 24 mg sodium per cup.
    Poultry
    Chicken and Pepper Paella
    Chicken Fricassee
    Chicken and Shrimp Gumbo
    Chicken Soup Supper
    Chicken Tagine
    Dilled Chicken Medley
    Greek Chicken Casserole
    Italian Sausage Frittata
    Mulligatawny