CHIMICHURRI PORK CHOPS

3/4 pound boneless pork

chops 3 tablespoons chimichurri

sauce*

Heat a nonstick skillet over medium-high heat. Add the pork chops and brown 2 minutes, turn and brown 2 minutes. Reduce heat to medium, cover with a lid and cook 3 minutes. A meat thermometer should read 160 degrees. Remove to two dinner plates and spread chimichurri sauce over the meat.

Yield 2 servings Nutritional analysis per serving: 351 calories, 185 calories from fat, 20.6 g total fat, 3.7 g saturated fat, 2.3 g monounsaturated fat, 120 mg cholesterol, 145 mg sodium, 1.5 g carbohydrate, 0 g dietary fiber, 0.4 g sugars, 37.8 g protein

Exchanges: 5 lean meat, 3 fat

HOMEMADE CHIMICHURRI SAUCE

2 teaspoons minced garlic 3/4 cup fresh parsley leaves Pinch red pepper flakes 1 1/2 tablespoons olive oil 2 teaspoons apple cider

Add garlic, parsley, pepper flakes, olive oil, vinegar and water to a food processor and process to form a thick sauce; it will not be smooth. (if making by hand, chop parsley and garlic together and mix in the remaining ingredients.)

QUICK RICE AND TOMATOES

1/2 cup long grain white

rice 1 cup, low-salt, drained, diced canned tomatoes** Salt and freshly ground

black pepper

Bring a large saucepan with 2 to 3 quarts of water to a boil. Add rice and boil, uncovered, about 10 minutes. Test a grain, rice should be cooked through, but not soft. Drain into a colander in the sink. Return rice to the saucepan and add the tomatoes and salt and pepper to taste. Mix well.

Yield 2 servings Nutritional analysis per serving: 189 calories, 4 calories from fat, 0.5 g total fat, 0.1 g saturated fat, 0.1 g monounsaturated fat, 0 mg cholesterol, 14 mg sodium, 41.8 g carbohydrate, 1.8 g dietary fiber, 2.9 g sugars, 4.2 g protein

Exchanges: 2 1/2 starch, 1 vegetable *Look for chimichurri sauce containing such as Badia Chimichurri Steak Sauce. **Look for low-salt, drained, diced canned tomatoes