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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"Sippin' iced tea under the old shade tree
life couldn't get no better then that."
-James Cotton, Poet

The refrigerator light goes on...

Sometimes the simplest dishes are the best. This pork will work well over Jalapeno Mashed Potatoes or Dirty Rice. The combination of the spicy side dishes and salsa with the cool avocado flavor works well together. There’s great monounsaturated fats in both the pork and avocado too.

Fats

The fats we eat are made of fatty acids. These are simply long chain of carbon atoms with each carbon atom on the chain having two hydrogen atoms hanging off of it.

Three fatty acid chains are attached to a fourth molecule called glycerol and the result is the fat that we eat.

Fats are considered to be saturated when every carbon atom has two hydrogen atoms hanging off of it.

Some fats are less saturated than others. When there are a single pair of hydrogen atoms missing the fat is called monounsaturated and when more than one pair is missing it is known as polyunsaturated.

When the polyunsaturated fat is kinked in a particular way it is known as a trans-fatty acid. Polyunsaturated fats that are high in trans-fatty acids have been shown to be as bad for you as saturated fats.

When the hydrogen atoms are missing at the third place from the end of the chain the fatty acid is known as an Omega-3 fatty acid. These types of fats are found in high concentrations in many fish and have been shown to actually prevent heart disease.


 

Cumin Dusted Pork Chops



Servings = 1 | Serving size =1 pork chop

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16.

This recipe also requires making Tomatillo Salsa

This recipe can easily be multiplied by as many as you wish. For more than four chops use two pans.

This recipe does not make very good leftovers.

Serve with Wild Rice or Romano Grits or Plain Mashed Potatoes or Mashed Yams or Jalapeno Mashed Potatoes or Dirty Rice or Plain Mashed Potatoes - Low Sodium Version or Wild Rice - Low Sodium Version or Thick Cut Yam Fries or Thick Cut Yam Fries - Low Sodium Version

1 4 ounce lean center cut pork chop
1/8 tsp ground cumin
1/8 tsp salt
spray grapeseed or olive oil
2 Tbsp mashed avocado
2 tsp fresh cilantro leaves
1/4 cup Tomatillo salsa

Preheat the oven to 400°F. Place a large skillet in the oven.

While the pan is heating lightly dust one side of the pork chop with half of the cumin and salt.

When hot spray the pan lightly with oil and place the pork chop in the pan seasoned side down. Sprinkle the top with the other half of the cumin and salt.

Return the pan to the oven and cook for about 8 - 10 minutes. Remove the pan from the oven and turn the pork chop over. Spread the seared side with the avocado and return the pan to the oven.

*** This recipe is great on the grill also. Use a medium-high setting and place the pork on the grill seasoned side down. Follow the rest of the directions just as for oven grilling. ***

Cook for another 8 - 10 minutes until the pork is done (it will be slightly firm to the touch).

Remove and serve over Jalapeno Mashed Potatoes with Tomatillo Salsa on the side. Garnish with the fresh cilantro.

Nutrition Facts

Serving size = 1 pork chop

Servings = 1

.

Amount Per Serving

Calories 364 Calories from Fat 174
  % Daily Value
Total Fat 20g 30%
    Saturated Fat 6g 30%
    Monounsaturated Fat 9g  
    Trans Fat g  
Cholesterol 68mg 23%
Sodium 194mg 8%
Total Carbohydrates 25g 8%
    Dietary Fiber 4g 15%
    Sugars 19g  
Protein 24g  
Vitamin A 22% Vitamin C 77%
Calcium 3% Iron 10%
Vitamin K 15 mcg Potassium 905 mg
Magnesium 52 mg