3/4 pound boneless center loin pork chop (about 1-inch thick)
1/2 tablespoon olive oil
Salt and freshly ground black pepper
3 tablespoons balsamic vinegar
1 cup fresh cranberries
3 tablespoons maple syrup
Remove visible fat from pork. Heat olive oil in a nonstick skillet over medium high heat. Brown pork for 5 minutes, turn and salt and pepper cooked side. Brown the second side for 5 minutes and remove to a plate. A meat thermometer should read 145 degrees. Add balsamic vinegar to the skillet and scrape up any brown bits in the skillet. Add the cranberries and maple syrup. Stir to combine the ingredients. The cranberries will burst (pop). Mash them with a spoon and stir to make a thick sauce, about 2 to 3 minutes. Divide the pork in two portions and place on two dinner plates. Spoon the sauce on top.
Per serving: 377 calories (22 percent from fat), 8.9 g fat (1.9 g saturated, 3.3 g monounsaturated), 96 mg cholesterol, 41.0 g protein, 30.3 g carbohydrates, 2.0 g fiber,159 mg sodium.
Caraway Scented Fettuccine and Broccoli
Yield 2 servings. Recipe by Linda Gassenheimer
1/4 pound fettuccine
1/4 pound broccoli florets, about 3 cups
1/2 tablespoon olive oil
1/2 tablespoon caraway seeds
Salt and freshly ground black pepper
Bring a large pot three-quarters full of water to a boil. Add the fettuccine and boil 5 minutes. Add the broccoli and continue to boil for 4 minutes. Remove 1/4 cup pasta water to a bowl and add the olive oil. Then drain the pasta and broccoli and add to the bowl. Add the caraway seeds and salt and pepper to taste. Mix well. Serve with the pork.
Per serving: 178 calories (16 percent from fat), 4.9 g fat (0.7 g saturated, 1.9 g monounsaturated), no cholesterol, 11.6 g protein, 48.5 g carbohydrates, 5.0 g fiber, 35 mg sodium.
