Wednesday, November 5, 2008

Easy “BBQ” Pork Chops

Ahhhh, the other white meat... Pork does not have to be the "heart attack on a plate" it is generally chalked up to be. In fact, pork has some pretty impressive health benefits. The meat is a powerhouse of B vitamins, especially thiamin. Also, pork is rich in zinc and iron, minerals which are frequently lacking in the American diet. Home cooks beware, many cuts of pork have too much fat and saturated fat. The healthiest pork choice is a center-cut loin or center-cut pork chops! The recipe below is an easy week night recipes for center-cut pork chops.

6 Center-cut pork chops (6 oz each)
1 tsp dried thyme
1 tsp garlic salt
¼ tsp cayenne pepper
1 tsp red pepper flakes
Cooking spray

2 Tbsp honey
2 Tbsp packed brown sugar1/4 cup ketchup
1 Tbsp Worcestershire sauce
1 Tbsp soy sauce (low-sodium)
1 tsp Dijon mustard

1. Pre-heat grill or broiler
2 For sauce, combine the first 4 ingredients in a bowl. Set aside ¼ cup sauce in a small bowl.
3. Trim fat from pork.
4. Combine all of the dry spices: thyme, garlic salt, cayenne and red pepper; sprinkle over pork.
5. Place pork on a grill rack or broiler pan coated with cooking spray
6. Cook 6 minutes on each side, basting with remaining sauce.
7. Serve pork chops with reserved 1/4 cup sauce. 6 servings

Calories 244; Protein 24.6; FAT 11.3g Sat Fat 3.9g; Carb 9.9g

Jean offers nutrition coaching for weight loss, muscle gain, or any of your personal goals at her office in the Alico building in downtown Waco, TX. She also offers personal training services at Ironhorse gym on the corner of Franklin and 17th, which is also very convenient to downtown. Contact information can be found on her personal website.