Posts tagged ‘pork chop’
They May Be Right – A Healthy Rant
(From the Diet Friendly Collection at emealsforyou.com)
I am in the middle of adding a bunch of Diabetic Healthy meals and recipes to my site: emealsforyou.com. This requires lots of research and as it turns out a little soul searching as well. As we age we find we begin to eat a little less than when we were in our teens and twenties, devouring everything in sight. The only problem with the high caloric intake is that back then we were constantly on the go with continual physical activity. Now we tend to watch a little more tv and exercise a little less. My patron saint of cooking, Julia Child, used to say, “everything in moderation.” Problem is if you are like me the moderation was in the exercise and not in the feeding frenzy.
So I sit here and go through my recipes and meal plans and do the math on the number of calories, carbs, fat and protein grams and get a good idea of what it is we are putting in our mouths; or more importantly the quantity of what goes in. Checking the Nutritional Values I am amazed at the difference a smaller portion of protein, whether meat or fish, makes to the overall value of the meal. By cutting back on a 6 -8 ounce portion to a 3 -4 oz portion we are saving ourselves a bunch of “bad” down the line. The other eye-opener is that the cut of the meat has a significant effect on the healthiness of the meal. Before you fire off the emails telling me that 3-4 ounce portions are too small consider this: A Micky D’s Quarter pounder is exactly that, 4 ounces of meat.
Bottom line here is buy smaller and leaner and you may be exactly that soon.
See our Diet Friendly, Diabetic Healthy and WOW – Watching Our Waists categories at emealsforyou.com
Note: 3 -4 ounces is about the size of a deck of cards.
Day 1 Dinner – Grilled Pork Chops with Sweet Potato
| Complexity: | Easy |
| Serves: | 1 |
| Category: | Diet Friendly |
| Meal: | Week 3 (Careful and Carefree MealPlans) |
| 0.5 | tsp | oil, olive |
| 3 | oz | pork chops, boneless center cut |
| 0.5 | pinch | salt and pepper to taste |
| 0.5 | tsp | lemon, juice of |
| 1 | small | sweet potatoes |
| 0.5 | Tb | butter, salted |
| 1 | large | peaches, whole |
| 0.065 | tsp | pepper, fresh cracked |
Put oil on a paper towel and wipe grill. Salt and pepper the chops. Grill 3-5 minutes on one side, rotating 90 degrees to make grill marks. Cook 2 – 4 minutes on the other side. Drizzle the lemon juice on top of chops prior to serving.
Pre-heat oven for 325 degrees, bake sweet potatoes for about 30 minutes, until fork tender. Split open add butte. for added flavor, place on grill for 3 minutes prior to serving.
Peel and halve peaches. Remove pit. Oil all sides, place on hot grill or grill pan cut side down,and cook 5 -6 minutes, until softened. Sprinkle with cracked black pepper.
Each serving has 461 calories, 21.5g fat, 40.3g carbs, 5.7g fiber, 26.4g protein.
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