Herb-Roasted Pork Chops

One of the best cooks I ever dated was D. His parents owned a restaurant and he taught me a lot about seasoning. Pork chops were his favorite food. He used to put flour, seasoning salt, garlic, and black pepper in a plastic store bag and coat the pork chops. The other day, I decided to do something a little different with my pork chops and ran across this diabetic friendly recipe. I hope you enjoy this refreshing pork recipe. It reminded me a little of my Bacon-Wrapped Pork Tenderloin recipe – minus the bacon. I think it would taste great with a scampi pasta side dish.

Lemon Herb Pork ChopHerb-Roasted Pork Chop by Mr. Food
3 T.  lemon juice
3 scallions, thinly sliced
3 garlic cloves, minced
1 1/2 tsp. dried rosemary, crushed
1/4 tsp. black pepper
4 pork chops

Preheat oven to 400 degrees. Spray a baking dish with non-stick spray. Mix tops in another bowl, placing meat inside, and coating both sides. Place in baking dish and cook for 20 minutes. Serves four.

Nutritional Facts Per Serving: 177 calories (64 calories from fat), 7 g. fat (3 g. saturated fat), 71 mg. cholesterol, 58 mg. sodium, 2 g. carbs, 0 g. fiber, 1 g. sugar, and 25 g. protein.

Notes:

  • I used a boneless pork loin chop.
  • I used chopped garlic in a jar.
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Not Fried “Fried” Chicken

Fried chicken is one of my favorite food items. And let’s be honest, who doesn’t crave a little KFC now and then. Unfortunately, traditional fried chicken isn’t super healthy. I ran across this Mr. Food’s recipe for a baked chicken that promised a fried chicken crunch. I have to say, this chicken did have a nice crunch as well as nice and juicy. You have to try this diabetic friendly “fried” chicken.

Mr. FoodNot Fried “Fried” Chicken by Mr. Food’s
1 chicken (3 to 3.5 lbs), cut into 10 pieces (skin off)

2 T. flour
1/2 tsp. salt
1/4 tsp. black pepper
3 egg whites
1 & 1/2 c. cornflakes
1/2 tsp. ground sage

Preheat oven to 350 degrees. Mix flour, salt, and pepper in a shallow dish. Beat egg whites in a second shallow dish. Crush cornflakes and sage in a plastic bag. Then, pour into a shallow dish. Take each piece of chicken and flour it. Then, coat it in egg. Finally, coat in cornflakes. In a sprayed dish, place each piece of chicken. Bake for 45-50 minutes.

Nutrition Facts: (2 pieces per serving) 299 calories (64 calories from fat), 7 g. fat, 2 g. saturated fat, 84 mg. cholesterol, 627 mg. sodium, 25 g. carbs, 1 g. fiber, 3 g. sugar, and 32 g. protein.

Notes:

  • I cut the recipe in third. I only ate one piece with potatoes and felt satisfied.
  • I used boneless, skinless chicken breasts.
  • I also used egg white substitute.
  • Recently, I met Bobby Deen at an event featuring his new cookbook. I was surprised to learn during a conversation with him that unsweetened cornflakes aren’t any worst for you then Panko bread crumbs. Since I like the taste better, I wouldn’t worry about using them in recipes. Bobby did still suggest using Panko bread crumbs on veggies though.

Homemade Tortilla Chips

My grandparents are both diabetic. As they are getting older, they tend to eat out for every meal they actually eat. That means less paying attention to ingredients and skipping meals. While home for the holidays, I decided to do a little baking for them. To be quite honest, I bit off more than I could chew. I had dozens of recipes I thought I could make in a day – soups, casseroles, entrees, and desserts using veggies. In about 10 hours time, I made 13 entrees, 4 side dishes, and 3 snacks.

My Grandpa loves salsa so I decided to make him fresh salsa with some homemade tortilla chips. My thought process was to pick a low-fat, high fiber, and whole grain tortilla I could bake. I cooked these up and my Grandpa loved them. I hope you like them too.

Homemade Tortilla Chips Homemade Tortilla Chips by Simple & Delicious
Six – 10 inch flour tortillas
3 T. melted butter (I used unsalted butter)
1/2 tsp. basil
1/2 tsp. thyme
1/4 tsp. seasoned salt
1/4 tsp. garlic powder
1/8 tsp. pepper

Brush mixture on both sides of tortillas. Use cookie cutter to cut into shapes. Bake at 400 degrees for 7-9 minutes. Chips will crisp a little bit when they cool.

Notes:

  • I used scissors to cut into triangle shapes (a pizza cutter would also work). I only coated one side and I thought it was still good.
  • I used Wildtree Fiesta Salsa Mix for the salsa. Wildtree is certified organic – meaning you can read all the names of the ingredients on the side of the bottle and know what they are. 1/4 c. of the mix combined with a can of low sodium diced tomatoes in a food processor makes a great salsa. Just refrigerate for two hours before serving. One of the dried ingredients though is peppers so if you want a milder salsa don’t use as much mix.