February 28, 2011 in Features

Dinner in Minutes: Garlic greens, taters complete pork chops

Linda Gassenheimer Miami Herald
 

Baby arugula tossed with garlic and dressing makes a quick and colorful topping for pan-fried pork chops.

Cooking the pork chops over high heat for just a few minutes keeps the meat juicy and tender. To speed the cooking, I buy boneless loin chops about 1/2-inch thick.

If using thicker chops, cut them almost in half horizontally, open them like a book and flatten them to about 1/2-inch thick. Either works well with this recipe.

This entree is accompanied by spicy potatoes “roasted” under a broiler. Be sure to heat the broiler before adding the potatoes. Cutting them into 1-inch cubes helps them to become crisp outside and cooked inside in this short time.

If you like your food really spicy, sprinkle a little more cayenne on the potatoes after they are cooked.

This meal contains 467 calories per serving with 29 percent of calories from fat.

Pan-Fried Pork With Garlic Greens

3/4 pound boneless pork chops, 1/2-inch thick

2 teaspoons olive oil

2 medium garlic cloves, crushed

Salt and freshly ground pepper

2 ounces washed, ready-to-eat baby arugula or firm lettuce (about 2 cups)

2 tablespoons reduced-fat vinaigrette

Remove fat from pork. Heat oil in a nonstick skillet over medium-high heat. When very hot, add pork. Cook 2 minutes, turn, add garlic to the pan and cook 2 more minutes.

Remove to individual plates. Salt and pepper cooked sides.

Remove skillet from heat and add arugula and vinaigrette. Toss well; the leaves should be warmed but still firm. Spoon over pork.

Yield: 2 servings.

Nutrition per serving: 279 calories (39 percent from fat), 12 grams fat (2.6 grams saturated, 6 grams monounsaturated), 121 milligrams cholesterol, 38.4 grams protein, 3.1 grams carbohydrates, 0.5 gram fiber, 309 milligrams sodium.

Spicy Roast Potatoes

Olive oil spray

1 pound red potatoes (or other potatoes)

1/8 teaspoon cayenne

Salt and pepper

Heat broiler. Line a baking sheet with foil and spray with olive oil.

Wash potatoes (do not peel) and cut into 1-inch pieces. Spread on baking sheet. Spray potatoes with olive oil. Sprinkle with cayenne and salt and pepper to taste.

Broil 10 minutes. Remove from broiler and turn. Add a little salt and return to broiler for 5 minutes.

Yield: 2 servings

Nutrition per serving: 187 calories (15 percent from fat), 3.2 grams fat (0.5 gram saturated, 2 grams monounsaturated), no cholesterol, 4.3 grams protein, 36.9 grams carbohydrates, 3.9 grams fiber, 18 milligrams sodium.

Linda Gassenheimer’s latest book is “The Flavors of the Florida Keys.” Her website is dinnerinminutes.com.


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