CHARLESTON, W.Va. -- If you've ever gnawed on a dried-out, overcooked pork chop, you might have taken pork off your shopping list. Give it a try again this week with three creative recipes, featuring the Southwestern flavors of Chalupas, tangy Honey Mustard Pork Chops and citrusy Orange Pork Chops.
Baked Fish and Vegetables goes from the freezer to oven to table in about 15 minutes with no messy cleanup as the frozen fish and mixed vegetables cook in individual foil packets. Black Bean Chili rounds out the week with a meatless meal.
Makes 6 servings. Source: University of Wyoming Extension Service.
1 pound dry pinto beans
1 pound pork roast or 2 to 3 pork steaks
7 cups water
1/2 cup onion, chopped
2 cloves garlic, minced
1 teaspoon salt
2 tablespoons chili powder
1 tablespoon cumin
1 teaspoon oregano
1 4-ounce can green chilies, chopped
PLACE all ingredients in a Dutch oven, slow-cooker or heavy pot. Cover and simmer about 5 hours, or until roast falls apart and beans are soft. Uncover and cook about 30 minutes until the mixture reaches the desired thickness.
SERVE with whole-wheat tortillas and the following toppings, if desired: chopped tomato, chopped avocado, chopped onion, shredded lettuce, grated cheese, taco sauce or other hot sauce.
Nutrition information: 260 calories, 9 grams total fat, 3 grams saturated fat, 0 grams trans fat, 60 milligrams cholesterol, 740 milligrams sodium, 16 grams total carbohydrates, dietary fiber 6 g, 0 grams sugar, 26 grams protein.
Honey Mustard Pork Chops
Makes 4 servings. Source: Pennsylvania Nutrition Education Program.
4 top loin pork chops
1/3 cup orange juice
1 tablespoon soy sauce
2 tablespoons honey mustard
PLACE pork chops in a large nonstick skillet. Cook over medium-high heat to brown one side of the pork chops. Turn the chops over. Add the rest of the ingredients and stir. Cover the pan and lower the heat. Simmer 6 to 8 minutes until the chops are done.
SERVE with brown rice, cooked according to package directions, and steamed broccoli.
Nutrition information: 230 calories, 11 grams total fat, 4 grams saturated fat, 0 grams trans fat, 65 milligrams cholesterol, 360 milligrams sodium, 6 grams total carbohydrate, 0 grams dietary fiber, 6 grams sugars, 24 grams protein.
Orange Pork Chops
Makes 4 servings. Source: Utah State University Cooperative Extension.
4 pork chops
2 sweet potatoes (peeled)
1 orange (peeled and sliced)
1 dash cinnamon
1 dash salt
1 dash black pepper
HEAT oven to 350°.
BROWN the pork chops in a medium skillet in a small amount of oil. Cut sweet potatoes into 1/2-inch slices. Place meat and sweet potato slices in a baking dish and top with orange slices; sprinkle with seasonings.
COVER and bake for 1 hour until meat is tender and internal temperature is 170°.
SERVE with a tossed green salad and whole-wheat dinner rolls.
Nutrition information: 270 calories, 11 grams total fat, 4 grams saturated fat, 0 grams trans fat, 65 milligrams cholesterol, 85 milligrams sodium, 17 grams total carbohydrate, 3 grams dietary fiber, 6 grams sugars, 25 grams protein.
Baked Fish and Vegetables
Makes 4 servings. Source: University of Minnesota Cooperative Extension Service.
4 frozen white fish fillets, 16 to 20 ounces total weight
16 ounces mixed vegetables, frozen
1 small onion, diced
1 teaspoon lemon juice