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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT 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
No specific GERD triggers.

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

 

"Rice and peas fit into that category of dishes where two ordinary foods, combined together, ignite a pleasure far beyond the capacity of either of its parts alone. Like rhubarb and strawberries, apple pie and cheese, roast pork and sage, the two tastes and textures meld together into the sort of subtle transcendental oneness that we once fantasized would be our experience when we finally found the ideal mate."
-John Thorne, Cookbook Writer

The refrigerator light goes on...

Herbed butters are so quick and easy that itís worth planting some fresh herbs in your yard or in pots on the patio. Using the light spread keeps this low in fat and calories and lactose free. You can choose almost any herb you like or thatís available. Itís best to choose a mix of herbs and if you purchase yours, sometimes the grocery will have a mixed herb packet that works great for this recipe.

Tarragon (dried vs. fresh)

This is one herb where the dried is almost as good as the fresh. The ratio is about one teaspoon of dried for every tablespoon of fresh. A teaspoon is a lot of dried tarragon and too much of this anise flavored herb will result in a bitter tasting dish.


 

Pork Chops with Herbed Butter



Servings = 2 | Serving size =4 ounce pork chop with herbed butter

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5.

The herbed butter keeps well and can be used in multiple ways.

Serve with Plain Mashed Potatoes or Mashed Yams or Home Fries - Low Sodium Version or Home Fries or Plain Mashed Potatoes - Low Sodium Version or Thick Cut Yam Fries or Thick Cut Yam Fries - Low Sodium Version

AND

Serve with Sauteed Spinach or Parmesan Squash. or Pan Grilled Broccoli or Pan Grilled Asparagus or Herbed Zucchini or Candied Carrots or Zucchini with Sun Dried Tomatoes or Zucchini with Sun Dried Tomatoes - Low Sodium Version or Yellow Squash and Onions or Zucchini Salad

3 Tbsp fresh herbs, such as basil, rosemary, tarragon, sage, thyme or parsley (minced)
3 Tbsp unsalted butter
1/4 tsp salt
1/2 tsp honey
spray olive oil
fresh ground black pepper
2 4 ounce center cut pork chops

Mince the herbs and mix them together with the spread, salt and honey. This can be done up to 24 hours in advance and kept in the refrigerator.

Preheat oven to 425įF. Place a large skillet in the oven.

When the oven is hot lightly spray the pan with oil. Season the pork if you wish and place the pork chops in the pan. Return the pan to the oven and cook for about 7 minutes and then turn. Cook for another 7 to 10 minutes and serve topped with 1/2 of the herbed butter for each pork chop.

Nutrition Facts

Serving size = 4 ounce pork chop with herbed butter

Servings = 2

.

Amount Per Serving

Calories 248 Calories from Fat 136
  % Daily Value
Total Fat 15g 23%
    Saturated Fat 5g 24%
    Monounsaturated Fat 6g  
    Trans Fat 0g  
Cholesterol 62mg 21%
Sodium 477mg 20%
Total Carbohydrates 2g 1%
    Dietary Fiber 0g 1%
    Sugars 1g  
Protein 25g  
Vitamin A 27% Vitamin C 5%
Calcium 1% Iron 6%
Vitamin K 43 mcg Potassium 499 mg
Magnesium 27 mg