health

7 Day Menu Planner for October 28, 2018

7 Day Menu Planner by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner |

Sunday: Family

Make it easy today with HONEY-GLAZED PORK TENDERLOIN at the center of the plate. Accompany it with a delicious dish, GREEN BEANS AND POTATOES WITH ROSEMARY AND LEMON ZEST. Alongside, add TOMATO WEDGES and DEVILED EGGS. Dessert will be light with ORANGE SECTIONS WITH TOASTED COCONUT.

Plan

Save enough pork and orange sections for Monday.

Shopping List

pork tenderloins, olive oil, cumin, coarse salt, black pepper, apple pie spice, honey, butter, red potatoes, garlic, fresh rosemary, lemon, crushed red pepper, fresh green beans, tomatoes, deviled eggs, orange sections, coconut.

HONEY-GLAZED PORK TENDERLOIN

Servings: makes 8 servings

Prep time: 10 minutes

Cook time: about 15 minutes; standing time: 5 minutes

  • 2 (1-pound) pork tenderloins
  • 3 tablespoons olive oil
  • 2 1/2 teaspoons cumin
  • 1 teaspoon coarse salt
  • 1 teaspoon freshly ground black pepper
  • 1 teaspoon apple pie spice
  • 3 tablespoons honey
  • 1 1/2 tablespoons butter, melted

Heat oven to 425 degrees. Brush all sides of pork with oil. Stir together the cumin, salt, pepper and apple pie spice; rub all over pork. Place pork in roasting pan. Bake 12 minutes. Whisk together the honey and melted butter; brush half the mixture over pork, bake 1 minute. Turn pork and brush with remaining mixture. Bake 2 more minutes or until internal temperature reaches 145 degrees. Remove from oven; let stand 5 minutes before slicing. (Adapted from "$10 Dinners" by Julie Grimes, Oxmoor House.)

Per serving: 196 calories, 22 grams protein, 9 grams fat (41 percent calories from fat), 2.1 grams saturated fat, 7 grams carbohydrate, 62 milligrams cholesterol, 294 milligrams sodium, no fiber.

GREEN BEANS AND POTATOES WITH ROSEMARY AND LEMON ZEST

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: less than 10 minutes

  • 1 1/2 pounds red potatoes, cooked
  • 2 tablespoons olive oil
  • 1 tablespoon minced garlic
  • 1 1/2 tablespoons finely chopped fresh rosemary
  • 1 teaspoon lemon zest (yellow part only)
  • 1/4 teaspoon crushed red pepper
  • 1 pound fresh green beans, trimmed and blanched (see NOTE)
  • 2 teaspoons fresh lemon juice
  • Coarse salt to taste

Quarter cooked potatoes lengthwise; set aside. In a large nonstick skillet, heat oil on medium; add garlic and cook 30 seconds. Add rosemary, lemon zest and crushed red pepper; cook 1 minute or until fragrant. Add potatoes and green beans; cook vegetables 4 minutes or until hot and coated with seasoning. Sprinkle with lemon juice. Season with salt. Serve warm.

NOTE: To blanch green beans, cook in boiling water for 2 minutes, then immediately plunge into ice water.

Per serving: 154 calories, 4 grams protein, 5 grams fat (27 percent calories from fat), 0.7 gram saturated fat, 25 grams carbohydrate, no cholesterol, 12 milligrams sodium, 5 grams fiber.

Monday: Heat and Eat

Make SLICED PORK AND BRIE SANDWICHES for an easy meal. Spread pesto on Italian bread; top with the leftover pork, brie cheese slices and arugula. Serve with BAKED KALE CHIPS. Enjoy the leftover ORANGE SECTIONS for dessert.

Shopping List

pesto, Italian bread, brie cheese, arugula, baked kale chips.

Tuesday: Express

You can have TOMATO SOUP WITH SPINACH AND CORN on the table in no time. Prepare 2 (10-ounce) cans condensed tomato soup according to directions, using 1 percent milk. Add 1 (10-ounce) thawed package frozen chopped spinach and 1 cup thawed frozen corn. Heat through. Serve with a LETTUCE WEDGE and CHEESE TOAST. Enjoy PEARS for dessert.

Shopping List

canned condensed tomato soup, 1 percent milk, frozen chopped spinach, frozen corn, lettuce, any bread and any cheese for cheese toast, pears.

Wednesday: Meatless

ZITI WITH RED PEPPERS AND ALMONDS makes a great no-meat meal. Serve the pasta with a MIXED GREEN SALAD and GARLIC BREAD. For a light dessert, RASPBERRY SORBET is perfect.

Plan

Save enough sorbet for Saturday.

Shopping List

ziti pasta, panko, slivered almonds, roasted red bell peppers (in a jar), olive oil, Italian seasoning, parmesan cheese, fresh basil, mixed greens, garlic bread, raspberry sorbet.

ZITI WITH RED PEPPERS AND ALMONDS

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: for the pasta

  • 1 pound ziti pasta
  • 1 cup panko
  • 1/4 cup toasted slivered almonds, chopped
  • 1 cup julienned roasted red bell peppers
  • 3 tablespoons olive oil
  • 1 teaspoon Italian seasoning
  • 3/4 cup freshly grated parmesan cheese
  • 1/2 cup chopped fresh basil

Cook pasta according to directions; drain and place in a large bowl. Add panko, almonds, peppers, oil and Italian seasoning; toss to mix. Divide among 6 serving bowls; garnish with cheese and basil.

Per serving: 446 calories, 16 grams protein, 13 grams fat (27 percent calories from fat), 3 grams saturated fat, 66 grams carbohydrate, 9 milligrams cholesterol, 194 milligrams sodium, 3 grams fiber.

Thursday: Budget

It's fun to save money, especially when the results are as good as CRUNCHY CATFISH. Heat oven to 425 degrees. Dip catfish fillets in cornmeal seasoned with garlic powder, coarse salt and pepper. Bake 10 to 12 minutes or until browned and opaque throughout. Serve with OVEN FRIES (from frozen) and TOMATO WEDGES. Make CORNBREAD from a mix. For dessert, KIWIFRUIT is easy.

Shopping List

catfish fillets, cornmeal, garlic powder, coarse salt, pepper, frozen oven fries, tomatoes, cornbread mix, kiwifruit.

Friday: Kids

Throw BURGER DOGS into a whole-grain hot dog bun, and the kids will love them. Season ground turkey with a little chile powder, cumin, coarse salt and pepper to taste. Form into hot dog shapes. Broil or pan-fry until no longer pink, then place into buns. Top with salsa and reduced-fat sour cream. Serve with BAKED BEANS and CELERY STICKS stuffed with LIGHT CREAM CHEESE SPREAD and RAISINS. Munch on OATMEAL COOKIES for dessert.

Shopping List

whole-grain hot dog buns, ground turkey, chile powder, cumin, coarse salt, pepper, salsa, reduced-fat sour cream, baked beans, celery, light cream cheese spread (such as Laughing Cow), raisins, oatmeal cookies.

Saturday: Easy Entertaining

DILL-INFUSED SHRIMP SCAMPI will be a favorite with your guests. Heat 1/4 cup avocado or olive oil in a large skillet on medium. Add 2 cloves minced garlic. Cook and stir 30 seconds or until fragrant; do not brown. Stir in 1 pound peeled and deveined jumbo shrimp, 1 tablespoon fresh dill (or 1/2 teaspoon dried) and 1/2 teaspoon pepper. Stirring frequently, cook 3 to 4 minutes or just until shrimp turn pink. Stir in 1 tablespoon fresh lemon juice. Serve this winner over cooked LINGUINE. Add a SPINACH SALAD and BAGUETTES. For dessert, top CHOCOLATE CAKE with leftover SORBET.

Shopping List

avocado or olive oil, garlic, jumbo shrimp, fresh or dried dill, pepper, lemon, linguine, fresh spinach, baguettes, chocolate cake.

health

7 Day Menu Planner for October 21, 2018

7 Day Menu Planner by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner |

Sunday: Family

Tickle the family taste buds with NORTH WOODS HEARTY POT ROAST. Serve a MIXED GREEN SALAD and DINNER ROLLS. For dessert, top ANGEL FOOD CAKE slices with a dab of CHOCOLATE ICE CREAM.

Plan

Save enough beef, potatoes and cake for Monday. Save enough ice cream for Thursday and Saturday.

Shopping List

seasoned pepper blend or garlic pepper seasoning, garlic, boneless beef shoulder roast, canola oil, coarse salt, unsalted beef broth, red-skinned potatoes, carrots, parsnips, leek, cornstarch, mixed greens, dinner rolls, angel food cake, chocolate ice cream.

NORTH WOODS HEARTY POT ROAST

Servings: makes 6 servings

Prep time: 20 minutes

Cook time: 2 1/2 to 2 3/4 hours

  • 2 teaspoons seasoned pepper blend or garlic-pepper seasoning
  • 1 tablespoon minced garlic
  • 1 boneless beef shoulder roast (2 to 2 1/2 pounds)
  • 1 tablespoon canola oil
  • 1/2 teaspoon coarse salt
  • 1 cup unsalted beef broth
  • 1 pound small red-skinned potatoes, halved or quartered
  • 8 ounces baby carrots 
  • 2 medium parsnips, cut into 2 1/2-by-1/2-inch pieces
  • 1 small leek (white and pale green parts only), cut in half lengthwise then crosswise into 1 1/2-inch pieces
  • 4 tablespoons water
  • 2 tablespoons cornstarch

Combine seasoning and garlic; press evenly onto all surfaces of beef roast. Heat oil in Dutch oven on medium. Brown roast on all sides. Pour off drippings and season beef with salt. Add broth; bring to a boil. Reduce heat; cover tightly and simmer 2 hours. Add vegetables; continue cooking, covered, 30 to 45 minutes or until roast and vegetables are fork-tender. Remove roast and vegetables; keep warm. Strain cooking liquid; skim fat, if necessary. Measure 2 cups cooking liquid (add beef broth or water to yield 2 cups, if necessary); return to Dutch oven. Combine water and cornstarch; stir into cooking liquid. Bring to a boil, stirring constantly; cook and stir 1 to 2 minutes or until mixture is thickened. Carve roast into thin slices. Season with salt, as desired. Serve with vegetables and gravy.

Per serving: 318 calories, 31 grams protein, 10 grams fat, (27 percent calories from fat), 2.5 grams saturated fat, 28 grams carbohydrate, 87 milligrams cholesterol, 259 milligrams sodium, 5 grams fiber.

Monday: Heat and Eat

Slice the leftover beef and make OPEN-FACED HOT ROAST BEEF SANDWICHES WITH GRAVY (from a jar) for an easy meal. Add the leftover POTATOES and a RED-TIPPED LETTUCE SALAD. Spoon STRAWBERRY SAUCE over the leftover cake for dessert.

Shopping List

dense white bread (for sandwiches), jar of gravy, red-tipped lettuce, strawberry sauce.

Tuesday: Budget

For a low-cost, good-tasting meal, try PENNE WITH SAUSAGE AND PEPPERS. Serve it with a SPINACH SALAD and ITALIAN BREAD. FRESH PINEAPPLE is your dessert.

Shopping List

penne pasta, mild or hot Italian turkey sausage, olive oil, green bell peppers, onion, garlic, canned crushed tomatoes with basil, coarse salt, black pepper, fresh spinach, Italian bread, fresh pineapple.

PENNE WITH SAUSAGE AND PEPPERS

Servings: makes 8 servings

Prep time: 20 minutes

Cook time: about 20 minutes, plus pasta

  • 1 pound penne pasta
  • 12 ounces mild or hot Italian turkey sausage (remove casing)
  • 1 teaspoon olive oil
  • 3 green bell peppers, thinly sliced
  • 1 medium onion, thinly sliced
  • 2 teaspoons minced garlic
  • 1 (28-ounce) can crushed tomatoes with basil
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon freshly ground black pepper

Cook pasta according to directions. Meanwhile, cook sausage in a large nonstick skillet on medium for 5 minutes or until browned and crumbly. Remove to a plate. Add oil, peppers and onion to skillet. Cook, stirring occasionally, 5 minutes or until lightly browned. Push vegetables aside in skillet; add garlic and cook 1 minute until fragrant. Add sausage, tomatoes, salt and pepper; stir to combine. Bring to a boil, reduce heat, cover and simmer 10 minutes. Drain pasta; transfer to a large serving bowl and add sauce. Toss to mix and serve.

Per serving: 338 calories, 15 grams protein, 6 grams fat (15 percent calories from fat), 1.4 grams saturated fat, 54 grams carbohydrate, 36 milligrams cholesterol, 778 milligrams sodium, 3 grams fiber.

Wednesday: Kids

Make it a spooky Halloween dinner with GROSS INTESTINES topped with ICKY RED SAUCE (spaghetti and red pasta sauce). Add chopped LETTUCE and BEWITCHING BREAD STICKS. Prepare 1 (11-ounce) can refrigerated bread sticks according to directions. Dip sliced almonds into red food coloring. Press an almond into one end of each bread stick to resemble a fingernail. Sprinkle with grated parmesan cheese. Bake as directed and scare everyone! Finish with ghoulish HALLOWEEN CUPCAKES. Boo!

Shopping List

spaghetti, red pasta sauce, lettuce, refrigerated bread sticks, sliced almonds, red food coloring, parmesan cheese, Halloween cupcakes.

Thursday: Express

For a quick meal, CHICKEN AND SUCCOTASH CHOWDER works just fine. Mix 2 cans condensed golden mushroom or corn soup, 2 soup cans 1 percent milk, 1 cup frozen baby lima beans, 1/4 cup sliced green onions and 1 1/2 cups cooked shredded chicken. Simmer until lima beans are tender. Serve with a packaged CAESAR SALAD and CHEESE TOAST. Spoon MARSHMALLOW TOPPING over leftover ICE CREAM for dessert.

Tip

For a quick meal, CHICKEN AND SUCCOTASH CHOWDER works just fine. Mix 2 cans condensed golden mushroom or corn soup, 2 soup cans 1 percent milk, 1 cup frozen baby lima beans, 1/4 cup sliced green onions and 1 1/2 cups cooked shredded chicken. Simmer until lima beans are tender. Serve with a packaged CAESAR SALAD and CHEESE TOAST. Spoon MARSHMALLOW TOPPING over leftover ICE CREAM for dessert.

Shopping List

canned condensed golden mushroom or corn soup, 1 percent milk, frozen baby lima beans, green onions, cooked chicken, packaged Caesar salad, cheese, bread, marshmallow topping.

Friday: Meatless

Enjoy a no-meat dinner of ROTINI PASTA WITH CHICKPEAS AND ZUCCHINI. Cook 12 ounces rotini pasta according to directions. Meanwhile, whisk 1 (14-ounce) can unsalted chicken broth and 2 tablespoons flour in a large pan until blended. Bring to a boil, whisk again, then add 2 medium zucchini (halved lengthwise and cut into 1/2-inch pieces) and 1 teaspoon minced garlic. Reduce heat to medium; cover and simmer 3 minutes or until zucchini is softened and broth is slightly thickened. Stir in 1 (15-ounce) can reduced-sodium chickpeas (rinsed), and 1/4 cup chopped kalamata olives; heat through. Drain pasta; return to pot. Add sauce and 4 ounces crumbled reduced-fat feta cheese; toss to mix. Serve immediately with a ROMAINE SALAD and GARLIC BREAD. Dessert is simply RED AND GREEN GRAPES.

Shopping List

rotini pasta, unsalted chicken broth, flour, zucchini, garlic, canned reduced-sodium chickpeas, kalamata olives, crumbled reduced-fat feta cheese, romaine, garlic bread, red and green grapes.

Saturday: Easy Entertaining

Invite friends for aromatic TANDOORI CHICKEN. Serve the flavorful chicken with BASMATI RICE and FRESH GREEN BEANS. Add a BOSTON LETTUCE SALAD and FLATBREAD. Present TRIPLE CHOCOLATE THREAT for dessert: Top brownies with leftover chocolate ice cream and drizzle with chocolate sauce.

Shopping List

plain fat-free yogurt, coarse salt, pepper, ground cloves, fresh ginger, garlic, paprika, cumin, cinnamon, coriander, bone-in skinless chicken thighs, cooking spray, , basmati rice, fresh green beans, Boston lettuce, flatbread, brownies, chocolate sauce.

TANDOORI CHICKEN

Servings: makes 8 servings

Prep time: 10 minutes; marinating time: 12 to 24 hours

Cook time: about 1 hour

  • 1 (8-ounce) container plain fat-free yogurt
  • 1 teaspoon coarse salt
  • 1/2 teaspoon black pepper
  • 1/4 teaspoon ground cloves
  • 1 tablespoon freshly grated ginger
  • 1 1/2 teaspoons minced garlic
  • 2 teaspoons paprika
  • 1 teaspoon cumin
  • 1 teaspoon cinnamon
  • 1 teaspoon coriander
  • 8 bone-in skinless chicken thighs (about 2 3/4 pounds)

In a medium bowl, mix together all ingredients except chicken. Place chicken in a large resealable plastic bag. Pour yogurt mixture over chicken. Turn to coat. Refrigerate 12 to 24 hours, turning occasionally. Heat oven to 350 degrees. Remove chicken; discard marinade. Place chicken on rack of broiler pan coated with cooking spray. Bake 50 to 55 minutes (or until internal temperature of chicken reaches 180 degrees). Broil 5 minutes, then serve.

Per serving: 165 calories, 22 grams protein, 8 grams fat (42 percent calories from fat), 2.1 grams saturated fat, 1 gram carbohydrate, 121 milligrams cholesterol, 204 milligrams sodium, no fiber.

health

7 Day Menu Planner for October 14, 2018

7 Day Menu Planner by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner |

Sunday: Family

Family day will be special (and easy) with MOROCCAN CHICKEN, especially since you will use your slow cooker. Serve it over COUSCOUS and add SLICED CUCUMBERS IN VINEGAR and FLATBREAD on the side. Buy a LEMON MERINGUE PIE for a good finishing touch.

Plan

Save enough chicken, couscous and pie for Monday.

Shopping List

carrots, onion, golden raisins, pimento-stuffed green olives, boneless skinless chicken thighs, canned no-salt-added diced tomatoes, flour, garlic, cinnamon, ground cumin, coarse salt, sliced almonds, fresh parsley, couscous, cucumbers, cider vinegar, flatbread, lemon meringue pie.

MOROCCAN CHICKEN

Servings: makes 8 cups

Prep time: 15 minutes

Cook time: 6 to 7 hours on low

  • 4 carrots, peeled and cut 1 inch thick (about 2 cups)
  • 1 medium onion, chopped
  • 1 cup golden raisins
  • 1/2 cup pimento-stuffed green olives
  • 1 1/2 pounds boneless skinless chicken thighs, cut into 2-inch pieces
  • 1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
  • 2 tablespoons flour
  • 1 clove garlic, minced
  • 1 teaspoon cinnamon
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon coarse salt
  • 1/3 cup toasted sliced almonds
  • 2 tablespoons chopped fresh parsley

Arrange carrots, onion, raisins and olives in a 4-quart or larger slow cooker. Top with chicken. In a medium bowl, combine tomatoes, flour, garlic, cinnamon, cumin and salt until blended. Pour over chicken and vegetables. Cook 6 to 7 hours on low. Stir until blended. Ladle into serving bowl; garnish with almonds and parsley. (Adapted from Gwynn Galvin's Swirls of Flavor, www.swirlsofflavor.com.)

Per cup: 248 calories, 17 grams protein, 9 grams fat (32 percent calories from fat), 1.8 grams saturated fat, 27 grams carbohydrate, 79 milligrams cholesterol, 572 milligrams sodium, 4 grams fiber.

Monday: Heat and Eat

Dinner is ready when you reheat and enjoy last night's CHICKEN and COUSCOUS again. Serve with MIXED GREENS and WHOLE-GRAIN ROLLS. Finish off Sunday's PIE for dessert.

Shopping List

mixed greens, whole-grain rolls.

Tuesday: Kids

Treat the kids to BEANY ENCHILADAS for dinner. Heat oven to 350 degrees. Spread whole-wheat tortillas with vegetarian refried beans; sprinkle with shredded jack cheese and roll. Arrange in a baking dish coated with cooking spray; top with enchilada sauce and more cheese. Bake about 25 minutes or until hot and bubbly. Serve with a CARROT SALAD. For dessert, munch on OATMEAL COOKIES.

Shopping List

whole-wheat tortillas, vegetarian refried beans, jack cheese, cooking spray, enchilada sauce, carrot salad, oatmeal cookies.

Wednesday: Meatless

FETTUCCINE WITH CANNELLINI BEANS is an easy meal. Toss a rinsed can of reduced-sodium cannellini beans, 1/4 cup sliced roasted red peppers (from a jar), 2 tablespoons fresh lemon juice and 2 tablespoons olive oil with hot fettuccine and serve. Add a SPINACH SALAD and GARLIC BREAD. Fresh TROPICAL FRUITS are a simple dessert.

Shopping List

canned reduced-sodium cannellini beans, jarred roasted red peppers, lemons, olive oil, fettuccine, fresh spinach, garlic bread, fresh tropical fruits.

Thursday: Express

Stop by the deli for CORNED BEEF AND SWISS SANDWICHES. Pick up some GERMAN POTATO SALAD and PICKLED BEETS to serve on the side. For dessert, CHUNKY APPLESAUCE is all you'll need.

Shopping List

deli corned beef and Swiss sandwiches, deli German potato salad, pickled beets, chunky applesauce.

Friday: Budget

A good bowl of chili is always a terrific low-cost meal, and when it's as good as QUICK CHILI, it's even better. Serve with a LETTUCE WEDGE and CORNBREAD (from a mix). For dessert, PEARS are economical.

Shopping List

95 percent lean ground beef, garlic, chile powder, chipotle chile powder, ground cumin, chunky salsa, frozen corn, unsalted beef broth, canned reduced-sodium pinto beans, lettuce, cornbread mix, pears.

QUICK CHILI

Servings: makes 8 servings

Prep time: 10 minutes

Cook time: about 20 minutes

  • 2 pounds 95 percent lean ground beef
  • 1 teaspoon minced garlic
  • 1 tablespoon chile powder
  • 1 teaspoon chipotle chile powder
  • 1 teaspoon ground cumin
  • 1 (6-ounce) jar chunky salsa
  • 1 cup frozen corn
  • 2 (14-ounce) cans unsalted beef broth
  • 1 (15-ounce) can reduced-sodium pinto beans, rinsed

In a Dutch oven, cook beef and garlic 6 minutes on medium or until beef is no longer pink. Add chile powder, chipotle chile powder, cumin, salsa, corn, broth and beans. Bring to a boil; reduce heat and simmer 15 minutes before serving.

Per serving: 247 calories, 30 grams protein, 7 grams fat (24 percent calories from fat), 2.3 grams saturated fat, 18 grams carbohydrate, 62 milligrams cholesterol, 353 milligrams sodium, 1 gram fiber.

Saturday: Easy Entertaining

No doubt guests will be asking for the recipe for GRILLED PORK CHOPS WITH APPLE-ALMOND SALSA. Serve the combo over BROWN RICE. Add GREEN BEANS, a BIBB LETTUCE SALAD and WHOLE-GRAIN ROLLS on the side. Top VANILLA ICE CREAM with STRAWBERRIES for a grand finale.

Shopping List

slivered almonds, green apples, red apples, red onion, garlic-flavored olive oil, fresh cilantro, lime, white wine vinegar, boneless center-cut pork chops, coarse salt, pepper, canola oil, brown rice, green beans, bibb lettuce, whole-grain rolls, vanilla ice cream, strawberries.

GRILLED PORK CHOPS WITH APPLE-ALMOND SALSA

Servings: makes 8 servings

Prep time: 20 minutes

Cook time: less than 20 minutes

  • FOR THE SALSA:
  • 1/3 cup toasted slivered almonds
  • 1 cup diced unpeeled green apples
  • 1 cup diced unpeeled red apples
  • 1/2 cup minced red onion
  • 2 tablespoons garlic-flavored olive oil
  • 1 tablespoon minced fresh cilantro
  • 2 teaspoons fresh lime juice
  • 1 teaspoon white wine vinegar
  • FOR THE CHOPS:
  • 8 (4-ounce) boneless center-cut pork chops
  • Coarse salt and pepper to taste
  • 2 tablespoons canola oil, divided

Combine all ingredients for the salsa in a medium bowl; stir gently. Refrigerate until serving time.

Season chops with salt and pepper. Heat half the canola oil in a large nonstick skillet on medium-high for 1 minute. Add half the chops and cook 3 or 4 minutes per side, or until browned. Repeat with remaining oil and pork. Remove chops to serving plates. To serve, top chops with reserved salsa.

Per serving: 229 calories, 19 grams protein, 14 grams fat (55 percent calories from fat), 2.6 grams saturated fat, 6 grams carbohydrate, 57 milligrams cholesterol, 39 milligrams sodium, 2 grams fiber.

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