|Boneless pork loin chops (about ½ pound), visible fat trimmed||2|
|Garlic powder||½ teaspoon|
|Olive oil||1 tablespoon|
|Fennel seed||1 ½ teaspoons|
|White wine||4 ounces|
- Sprinkle both sides of pork with garlic powder and salt.
- Heat olive oil in a medium to large skillet over medium heat. Add pork chops to pan and sprinkle with fennel seeds on both sides.
- Cook for a few minutes on each side, until nicely browned.
- Reduce heat to low and then add wine to the pan. Simmer with lid on for 20 minutes, turning pork chops over half way through.
3.5 lean meats; 1 fat
Side Suggestions: Winter Vegetables
Preheat oven to 400ºF. Mix ½ cup diced parsnip, 1 diced, medium carrot, ½ cup diced turnip, and 1 diced, medium white potato with 2 teaspoons olive oil. Place on heavy baking sheet or roasting pan. Bake for 30 minutes, or until vegetables are tender and slightly browned. Sprinkle with ¼ teaspoon salt and pepper to taste. Nutrition Info (for ½ of recipe): 161 calories; 28 g carbohydrate; 3 g protein; 5 g fat (0.5 g sat); 5.5 g fiber; 333 mg sodium. Exchanges: 2 vegetables; 1 starch; 1 fat.
Side Suggestions: Green Salad
Top bagged, prewashed mixed greens with your favorite dressing.
|Serving Size||½ of recipe|
|Saturated Fat||3.5 g|
|Dietary Fiber||0.5 g|
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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