|Boneless, center cut pork loin chops||2 (5-ounce)|
|Herbs de Provence (eg, savory, fennel, basil, thyme)||1 teaspoon|
|Fresh ground pepper to taste|
|Olive oil||2 teaspoons|
|Reduced-sodium chicken broth||1/3 cup|
- Place pork chops between 2 pieces of plastic wrap and pound until about ½- to ¾-inch thick. Season the pork with the herbs de Provence, salt, and pepper.
- Heat olive oil in a large skillet over medium-high heat. Add pork and cook for about 4-5 minutes on each side.
- Reduce heat and add the broth. Scrape the brown bits off the bottom of the pan, then cover and simmer for 2-4 minutes, until pork is cooked through. Portion pork onto plates and drizzle with the sauce.
4.5 lean meats; 2 fats
Side Suggestions: Baked Potato
Wash and scrub 2 baking potatoes (eg, Russet). Prick several times with a fork and then cook on high heat in the microwave for 8-10 minutes, flipping potatoes over half-way through. Serve each potato with a low-fat sour cream or other topping, and garnish with fresh chives.
Side Suggestions: Steamed Broccoli
|Serving Size||½ of recipe|
|Saturated Fat||4 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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