Healthy Recipes

Garlic-fennel Pork
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Servings: 2
Ingredients and Preparation
Ingredients Measures
Boneless pork loin chops (about ½ pound), visible fat trimmed 2
Garlic powder ½ teaspoon
Salt ½ teaspoon
Olive oil 1 tablespoon
Fennel seed 1 ½ teaspoons
White wine 4 ounces

  1. Sprinkle both sides of pork with garlic powder and salt.
  2. 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.
  3. Cook for a few minutes on each side, until nicely browned.
  4. 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.

Nutrition Facts
Serving Size ½ of recipe
Calories 280
Total Fat 14 g
Saturated Fat 3.5 g
Sodium 637 mg
Total Carbohydrate 2 g
Dietary Fiber 0.5 g
Protein 25 g
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August 2015

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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