RECIPE: GRILLED PORK CHOPS

GRILLED PORK CHOPS

Serves 4

2 TBSP fat free, reduced sodium chicken broth

3 TBSP balsamic vinegar

3 garlic cloves, minced

1 TBSP dried oregano

2 tsp olive oil

1/4 tsp salt

4 bone-in center-cut pork chops (6 oz each)

trimmed of all visible fat

Combine the broth, vinegar, garlic, oregano, oil, and salt in a shallow baking dish.  Add the chops.  Turn several times to coat both sides.  Cover and marinate in the refrigerator for 30 minutes, or up to 4 hours.  Turn the chops several times as they marinate.  Coat a grill or broiler pan with cooking spray.  Preheat the grill or broiler.  Grill or broil the chops, turning once, for about 4 - 5 minutes per side, or until a thermometer inserted in the center of a chop registers 160*F and the juices run clear.

PER SERVING:

Calories 182

Fat 8g

Sat Fat 2g

Protein 22g

Carbohydrates 4 g

Fiber 1 g

Calcium 46 mg

Sodium 206 mg

RECIPE: PORK CHOPS ITALIANO

Pork Chops Italiano Prep: 5 min, Marinate: 3:00, Cook: 15 min.

• 4 boneless pork chops, about 1/4 lb. each
• 1 cup fat-free Italian dressing

Place pork chops in a shallow dish and pour dressing over. Cover and marinate in refrigerator, turning occasionally, 3 hours or overnight.

Prepare grill or broiler. Remove chops, reserving marinade. Grill or broil 7 minutes, basting occasionally with reserved marinade. Turn and grill another 6-7 minutes, basting, until just cooked through.

Per serving: calories 139, fat 6.5g, 44% calories from fat, cholesterol 52mg, protein 18.3g, carbohydrates 0.5g, fiber 0.0g, sugar 0.5g, sodium 93mg, diet points 3.8.

Dietary Exchanges: Milk: 0.0, Vegetable: 0.0, Fruit: 0.0, Bread: 0.0, Lean meat: 0.0, Fat: 1.1, Sugar: 0.0, Very lean meat protein: 2.5