Healthy Recipes

Dry-rubbed Pork Chops
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Servings: 2
Ingredients and Preparation
Ingredients Measures
Bone-in pork chops 2
Freshly ground black pepper ½ teaspoon
Dry mustard ½ teaspoon
Paprika ½ teaspoon
Brown sugar ½ teaspoon
Garlic powder ¼ teaspoon
Onion powder ¼ teaspoon
Kosher salt ¼ teaspoon


Directions
  1. Combine black pepper, mustard, paprika, sugar, garlic powder, onion powder, and salt in a small bowl. Rub spice mixture over all sides of pork chops and let stand at room temperature for 10 minutes.
  2. Prepare grill. Grill pork for about 4-5 minutes on each side, or until cooked through

Exchanges
3 medium fat meats

Side Suggestions: Grilled Summer Squash and Zucchini
Toss together 1 summer squash and 1 zucchini, both cut into 1½-inch cubes, with 2 teaspoon olive oil and ¼ teaspoon salt. Grill on aluminum foil about 10 minutes, turning occasionally, until they reach desired degree of tenderness. Nutrition Info (for ½ of recipe): 73 calories; 7 g carbohydrate; 2 g protein; 5 g fat (0.5 g sat); 3 g fiber; 296 mg sodium. Exchanges: 1 vegetable; 1 fat.

Side Suggestions: Tossed Salad


Nutrition Facts
Serving Size ½ of recipe
Calories 316
Total Fat 26.5 g
Saturated Fat 9 g
Sodium 350 mg
Total Carbohydrate 1 g
Dietary Fiber 0 g
Protein 17 g
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