Healthy Recipes

Mediterranean-grilled Pork Chops
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Servings: 2
Ingredients and Preparation
Ingredients Measures
Brown sugar 1 teaspoon
Fennel seeds, crushed slightly with the side of a large knife 1 teaspoon
Paprika ¾ teaspoon
Garlic powder ¾ teaspoon
Freshly ground black pepper to taste
Salt ¼ teaspoon
Boneless pork loin chops, visible fat trimmed 2 (6-ounce)
Canola oil 1 teaspoon

  1. Combine brown sugar, fennel, paprika, garlic, pepper, and salt in a small bowl. Drizzle pork with oil and rub with spice mixture. Set aside.
  2. Prepare grill. Grill pork about 3-4 minutes on each side, or until cooked through.

5 lean meats; 0.5 fat

Side Suggestions: Cherry Tomato Salad
Combine 1 cup quartered cherry tomatoes, 2 tablespoons diced red onion, and 1 tablespoon capers in a medium bowl. Toss with 2 teaspoons olive oil, 1 teaspoon fresh lemon juice, and season with ¼ teaspoon salt and freshly ground pepper to taste. Nutrition Info (for ½ of recipe): 60 calories; 5 g carbohydrate; 1 g protein; 5 g fat (0.5 g sat); 1 g fiber; 425 mg sodium. Exchanges: 1 vegetable; 1 fat. Couscous.

Nutrition Facts
Serving Size ½ of recipe
Calories 301
Total Fat 16.5 g
Saturated Fat 5 g
Sodium 407 mg
Total Carbohydrate 3 g
Dietary Fiber 0.5 g
Protein 33 g
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A randomized trial found that drinking water before main meals led to higher weight loss than those who were asked to imagine a full stomach before main meals. Water preloading is believed to help create a feeling of fullness or satiety during the meal, which may help curb overeating.

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