Makes 4 servings. Source: University of Wyoming, Centsible Nutrition.
4 lean pork chops (4 to 5 ounces each)
1/2 cup flour
1 teaspoon seasoned salt
2 tablespoons low-fat milk
1/2 cup dried bread crumbs or crushed corn flakes
1 tablespoon canola oil
1/3 cup chicken broth or water
DIP pork chops in flour that has been mixed with spices to coat. Beat egg with milk. Dip pork chops in egg mixture, then in bread crumbs to coat.
HEAT the oil for 3 minutes over medium heat. Add pork chops and brown for 3 minutes on each side. Add the chicken broth. Cover and cook over medium heat at least 45 minutes or until tender. Remove the cover for the last 5 minutes of cook time.
Nutrition information: Per serving: 357 calories, 17 grams total fat, 5 grams saturated fat, 0 grams trans fat, 113 milligrams cholesterol, 1,255 milligrams sodium, 23 grams total carbohydrate, 1 gram dietary fiber, 1 gram sugars, 28 grams protein.
Lemon Garlic Roasted Chicken
Makes 6 servings. Source: University of Wyoming, Centsible Nutrition.
1 3-pound broiler-fryer chicken or roasting hen
1/2 teaspoon salt
1/4 teaspoon pepper
1 medium lemon, quartered
4 cloves garlic, peeled
1/2 cup chicken broth
RINSE chicken inside and out, pat dry. Sprinkle salt and pepper into chicken cavity, then add the lemon quarters and garlic cloves. Place chicken in roasting pan or large skillet. Pour broth over chicken.
ROAST chicken, uncovered, at 375° for about 1 1/2 hours. Transfer chicken to a platter and carve into pieces. Juices from the roasting pan are excellent served with potatoes or rice.
Nutrition information: Per serving: 360 calories, 11 grams total fat, 0 grams saturated fat, 0 grams trans fat, 205 milligrams cholesterol, 430 milligrams sodium, 3 grams total carbohydrate, 1 gram dietary fiber, 0 grams sugars, 62 grams protein.
Whole broiler fryer or roasting hen
Frozen bread dough
Frozen dinner roll dough
Frozen yellow squash
Frozen mixed peppers
Cottage cheese or ricotta cheese
Pantry staples: butter, flour, milk, salt, egg, dried bread crumbs or corn flakes, oil, chicken broth, pepper.
Programs and activities offered by the West Virginia University Extension Service are available to all persons without regard to race, color, sex, disability, religion, age, veteran status, political beliefs, sexual orientation, national origin and marital or family status. This material was funded in part by the USDA's Supplemental Nutrition Assistance Program. SNAP provides nutrition assistance to people with limited income. To find out more, contact your local Supplemental Nutrition Assistance Program.
Beverly Glaze has a master's degree in human nutrition and food science and is a WVU Extension specialist in the FNP adult program. Reach her at Beverly.Gl...@mail.wvu.edu or 304-634-8449.