Tagine-Style Sweet and Savory Pork Chops

Ingredients: (2 servings)

2 (4 oz) bone-in pork chops
Salt and pepper
1 tsp canola oil
1/2 c chopped onions
1 clove garlic, chopped
1 tsp curry powder
1 (14 oz) can diced tomatoes, undrained
1/4 c raisins

Prep:

1. Season pork with salt and pepper. Heat oil in a pan on medium-high heat. Add pork and brown 2 min on each side. Remove and set aside.
2. Reduce heat to medium and add the onion, garlic and curry powder. Cook, stirring, for 2 min until softened. 
3. Stir in tomatoes with liquid and raisins. Bring to a boil and add pork back. Turn to coat with sauce and turn heat down to low. Cover and simmer 10 min until pork is cooked through.
4. Remove pork to serving platter. Turn heat up to high and boil until mixture thickens, 5 min. Pour sauce over pork and serve.

Per serving:
Cal: 303, Fat: 13g, Cholesterol: 55mg, Sodium: 312mg, Carb: 26g, Fiber: 4g, Sugar: 19g, Protein: 18g

Healthier Meatloaf

Ingredients: (6 servings)

3/4 c quick oats

3/4 c fat free milk

1 tsp canola oil

8 oz chopped crimini mushrooms

1/4 c chopped onions

1 lb 85% lean ground beef

1/4 c egg substitute

1/4 c low-sugar ketchup

1 Tbsp Worcestershire sauce

Salt and pepper

Prep:

1. Preheat oven to 350°F. Spray a 9x5-in loaf pan with cooking spray. 

2. Combine oats and milk in a large bowl and stir to moisten the oats. 

3. Heat oil in a pan on medium-high heat. Add mushrooms and onions and cook until softened, 5 min. Let cool.4. Add veggie mixture along with beef, egg substitute, ketchup and Worcestershire sauce to the oat mixture. Mix with hands just until combined. 5. Pour meat mixture into loaf pan and bake 1 hour. Remove from oven and let stand 5 min before removing loaf from pan and serving.

Per serving: Cal: 267, Fat: 13g, Cholesterol: 51mg, Sodium: 92mg, Carb: 13g, Fiber: 1g, Sugar: 4g, Protein: 18g

Spicy BBQ Pork Chops

Ingredients: (2 servings) 

2 tsp canola oil, divided 
2 (4 oz) bone-in pork chops 
Salt and pepper 
1/2 red onion, sliced 
1 clove garlic, minced 
1 tsp curry powder 
1/4 c orange juice 
1/4 c BBQ sauce 

Prep: 

1. Heat 1 tsp oil in a pan on medium-high heat. Season pork chops with salt and pepper. Brown chops 2 min on each side. Remove and set aside. 
2. Add remaining tsp oil into the pan and turn heat down to medium. Add onion, garlic and curry powder. Cook, stirring, until softened, 2 min. 
3. Add orange juice and BBQ sauce. Bring to a boil and return chops to the pan, turning to coat with the sauce. 
4. Turn heat down to low, cover, and cook until chops are cooked through, 10 min. 
5. Remove chops to serving platter and bring sauce to a boil. Cook, stirring, until thickened, 5 min. Pour over chops and serve. 

Per serving: 
Cal: 291, Fat: 6g, Cholesterol: 55mg, Sodium: 712mg, Carb: 21g, Fiber: 1g, Sugar: 16g, Protein: 17g