Thursday, May 26, 2011

Recipes for a Healthy Summer

If you’re trying to thin down for the summer, consider “thinning down” your recipes. Our friends at BJC’s Help for Your Health website sent out some tasty summer food recipes.  For more, visit the site at, click on "Nutrition," then choose "Nutrition and Recipes" and click on the cover of the recipe book.

Citrus Grilled Pork Chops
Pork is a good source of protein and iron, and the broccoli adds a healthy 7 grams of fiber, as well as Vitamin C.
-- 2 tablespoons fresh lime juice
-- 1 teaspoon olive oil
-- 2 cloves garlic, minced
-- 1 packet sugar substitute
-- 12 ounces boneless pork loin chops
-- 6 cups broccoli, chopped
-- 10 sprays butter substitute spray
In 13x9x2-inch glass dish, mix lime juice, olive oil, garlic and sugar substitute. Add pork chops. Turn to coat. Cover. Refrigerate 6 hours or overnight. Heat gas grill to medium-high or prepare charcoal grill with medium-hot coals. In medium pot, heat water until boiling. Add chopped broccoli and boil or steam to al dente. Drain. Cover to keep warm. Set aside. Remove pork from marinade. Grill about 12 minutes, turning halfway through, or until internal temperature registers 155ÔøΩ F on thermometer. Divide broccoli and pork chops onto two plates. Top each serving of broccoli with 5 sprays of butter spray, salt and pepper to taste. Yield: 2 servings

Per serving:
-- 400 calories
-- 19 grams total fat
-- 5 grams saturated fat
-- 120 mg cholesterol
-- 170 mg sodium
-- 18 grams total carbohydrate
-- 7 grams dietary fiber
-- 42 grams protein

Recipe courtesy of Theresa Roe, 2010 St. Louis Children's Hospital Health Hall of Fame winner

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