Healthy Recipes

Lemon-seared Pork Chops
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Servings: 2
Ingredients and Preparation
Ingredients Measures
Pork loin chops 2 (6-ounce)
Zest of ½ a lemon
Juice of ½ a lemon
Sugar ½ teaspoon
Olive oil 1 + 2 teaspoons
Salt ¼ teaspoon
Fresh ground black pepper


Directions
  1. Place the pork chops with the lemon zest, lemon juice, sugar, and 1 teaspoon olive oil in a resealable plastic bag. Marinate in the refrigerator for 30 minutes to overnight.
  2. Dry pork chops a bit with paper towels. Season with salt and fresh ground pepper.
  3. Heat 2 teaspoons of olive oil in a medium to large skillet over medium heat. Add the pork chops and cook for 8-10 minutes on each side, until cooked through. Serve pork chops over the garlic-sautéed spinach as suggested below.

Exchanges
5 lean meats; 1 fat

Side Suggestions: Garlic-sautéed Spinach
Heat 2 teaspoons olive oil in a medium sized nonstick skillet. Add 1 minced garlic clove and cook until just fragrant, about 1 minute. Add 10 ounces baby spinach (about 8 cups, packed) and stir until just wilted. Season with salt and pepper to taste. Serve pork chops on top of spinach. Wild rice-pilaf. Cook according to package directions. Sliced tomatoes.

Side Suggestions: Wild Rice-pilaf

Side Suggestions: Sliced Tomatoes


Nutrition Facts
Serving Size ½ of recipe
Calories 308
Total Fat 16 g
Saturated Fat 4 g
Sodium 379 mg
Total Carbohydrate 1.5 g
Dietary Fiber 0.5 g
Protein 36.5 g
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June 2015

A meta-analysis found that mothers participating in a prenatal exercise group were less likely to have a large newborn, less likely to need a cesarean section, and no more likely to have a low birthweight baby than those who did not exercise. The study supports proper prenatal care advice which advocates for mothers to exercise during pregnancy if allowed by the physician.

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