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.