Rosemary Lemon Pork Chops with Yogurt-Feta Sauce

Transcription

1 Rosemary Lemon Pork Chops with Yogurt-Feta Sauce Prep + Cook: 30 minutes # of Servings: 4 These grilled chops have a light Greek flavor that we really enjoy. Scramble recipe tester Bobbi Woods said, It was a thumbs up all around the table! My 14-year-old son AND my 5-year-old daughter both ate everything on their plate and even loved the yogurt sauce! Serve it with roasted asparagus. 1 1/2 lbs. boneless pork chops 1 1/4 lemons, juice only, about 6 Tbsp. 2 Tbsp. extra virgin olive oil 1 tsp. fresh or dried rosemary 1 tsp. minced garlic, (about 2 cloves) Ingredients for side dish - Roasted Asparagus 1 bunch asparagus, ends trimmed 1 Tbsp. extra virgin olive oil 1/2 tsp. kosher salt 1 cup plain nonfat Greek yogurt 1/2 cup crumbled feta cheese 1-2 tsp. fresh oregano, or 3/4 tsp. dried 1/4 tsp. black pepper 1/4 tsp. kosher salt 1/8 tsp. black pepper (Start the asparagus, if you are serving it.) Put the pork chops in a large flat dish with sides. Whisk together ¼ cup lemon juice (the juice of one lemon), the oil, rosemary, garlic and salt. Pour the mixture evenly over the meat, and turn it to coat both sides. Meanwhile, heat the grill to medium-high heat. In a medium serving bowl, combine the yogurt, feta cheese, 1 Tbsp. lemon juice (about ¼ of a lemon), the oregano and the pepper. Set it aside. When the grill is hot, cook the chops for 2 4 minutes per side, depending on their thickness, until they are just cooked through. Remove them to a serving plate, and serve them immediately with the yogurt sauce. Slow Cooker Directions: Whisk together ¼ cup lemon juice (the juice of one lemon), the oil, rosemary, garlic and salt. Place the pork chops in the slow cooker and pour the mixture evenly over the meat, turning it to coat both sides. Cook on low for 6-8 hours or on high for 3-4 hours. Meanwhile, prepare the sauce as directed above. Remove and serve with prepared sauce. (Slow cooker cooking times may vary Get to know your slow cooker and, if necessary, adjust cooking times accordingly.) Do Ahead or Delegate: Juice the lemon, peel the garlic, make the marinade and marinate the pork in the refrigerator, make and refrigerate the yogurt-feta sauce. Flavor Booster: Add the zest of one lemon to the marinade. Tip: Consider doubling the yogurt-feta sauce. It s also great as a dip for vegetables or to spread on crackers or sandwiches. Serve with Roasted Asparagus Toss the asparagus spears with the oil, salt and pepper. Roast them in a flat baking dish in a single layer at 450 degrees until they are tender and starting to brown, minutes. For a delicious alternative, top the asparagus with fresh lemon juice and grated Parmesan cheese after removing it from the oven. Nutritional Information Per Serving (% based upon daily values): Calories 410, Total Fat: 24g, 37%; Saturated Fat: 8g, 40%; Cholesterol: 120mg, 40%; Sodium: 340mg, 14%; Total Carbohydrate: 9g, 3%; Dietary Fiber: 2g, 8%; Sugar: 5g; Protein: 38g Nutrition with side dish(es): Calories 463, Total Fat: 28g, 42.5%; Saturated Fat: 9g, 43%; Cholesterol: 120mg, 40%; Sodium: 485mg, 20%; Total Carbohydrate: 14g, 4.5%; Dietary Fiber: 5g, 17.5%; Sugar: 7g; Protein: 41g Weight Watcher Points: 10 - Weight Watcher Points(+Sides): 12 Copyright 2015 The Six O'Clock Scramble page 1 / 6

2 Broiled Salmon with Mustard-Soy Crust Prep + Cook: 15 minutes # of Servings: 4 This dish, invented by my mother-in-law Barbara Goldfarb, brings a lot of reward for very little effort. For a sweeter taste, use teriyaki sauce instead of the soy sauce. Serve it with steamed rice and an Asian Cucumber Salad. 1 1/2 lbs. salmon fillet, preferably wild salmon 1/4 cup grainy Dijon mustard (use wheat/gluten-free if needed) Ingredients for side dish - Brown or White Rice 1-2 cup quick-cooking brown rice or regular white rice Ingredients for side dish - Asian Cucumber Salad 1 Tbsp. reduced-sodium soy sauce (use wheat/glutenfree if needed) 2 tsp. rice vinegar 1 tsp. sugar 1 Tbsp. reduced-sodum soy or teriyaki sauce (use wheat/gluten-free if needed) 2 cucumbers, peeled, seeded and diced 1 Tbsp. toasted sesame seeds (Start the rice first, if you are serving it.) Preheat the broiler and move the shelf so that the heat source is approximately 4 inches away. Place the salmon, skin side down, on a baking sheet lined with foil. Brush the top of the fish with the mustard. Sprinkle the soy or teriyaki sauce on top. Broil the fish for minutes, until the topping is browned and the salmon flakes easily and is opaque throughout. (Meanwhile, make the Asian Cucumber Salad, if you are serving it.) Serve immediately. Flavor Booster: Use spicy mustard to coat the salmon. Tip: If your kids (or you!) are turned off by the skin on salmon, just ask the fishmonger to remove it for you. If you'd prefer to do it yourself, put the salmon, skin side down, on your cutting board and, firmly holding one end of the fish, use a thin, sharp knife angled toward the skin and cut between the flesh and the skin for the length of the filet. Alternatively, when the fish is cooked it s even easier to slice off the skin. Serve with Brown or White Rice Prepare the rice according to package directions. Serve with Asian Cucumber Salad In a medium bowl whisk together the soy sauce, vinegar and sugar. Add the cucumbers, and toss thoroughly. Top it with the sesame seeds. Serve it immediately or refrigerate it for up to 24 hours. Nutritional Information Per Serving (% based upon daily values): Calories 330, Total Fat: 18g, 28%; Saturated Fat: 4g, 18%; Cholesterol: 100mg, 33%; Sodium: 700mg, 29%; Total Carbohydrate: 0g, 0%; Dietary Fiber: 0g, 0%; Sugar: 0g; Protein: 34g Nutrition with side dish(es): Calories 517, Total Fat: 20g, 32%; Saturated Fat: 5g, 22%; Cholesterol: 100mg, 33%; Sodium: 807mg, 34%; Total Carbohydrate: 37g, 8%; Dietary Fiber: 4g, 15%; Sugar: 3g; Protein: 39g Weight Watcher Points: 8 - Weight Watcher Points(+Sides): 13 Copyright 2015 The Six O'Clock Scramble page 2 / 6

3 Creamy Potato Leek Soup Prep + Cook: 30 minutes # of Servings: 6 Serving Size: about 1 1/2 cups Scramble team member Ilana Knab says she grew up eating soup nearly every day of the year, and it was one of her warmest (literally and figuratively) memories of childhood. She shared her family s recipe for classic potato leek soup, which is smooth and creamy, while low in fat and high in vitamins and fiber. Serve the soup with gluten-free dinner rolls and a green salad with dried cranberries or raisins, cashews and blue cheese. 2 Tbsp. butter or margarine 2 tsp. minced garlic, (3-4 cloves) 2 leeks, white parts and tender green parts only, chopped and thoroughly soaked and rinsed to remove dirt 1 lb. baking potato(es), peeled and diced 32 oz. reduced-sodium chicken or vegetable broth 1/4 tsp. black pepper 2 strips bacon (turkey, pork or meatless), chopped (optional) 1/4 cup chives or scallions, minced (optional) 1 lemon, cut into wedges (optional) Ingredients for side dish - Green Salad with Dried Cranberries or Raisins, Cashews and Crumbled Blue Cheese 1 head lettuce, any variety, chopped (6-8 cups) 1/4 cup blue, feta, or goat cheese, crumbled 2 Tbsp. dried cranberries or raisins 2-4 Tbsp. vinaigrette dressing 1/4 cup unsalted cashews, toasted, if desired Ingredients for side dish - Gluten-Free Dinner Rolls 1 pkg. gluten-free dinner rolls In a large stockpot, melt the butter or margarine over medium heat. Add the garlic and sauté it for about 30 seconds until it is fragrant. Add the leeks, potatoes, broth and pepper. Bring it to a boil, reduce the heat, and simmer it for about 15 minutes until the potatoes are tender. Meanwhile, cook the bacon in a skillet until it is browned (optional) (and warm the bread and prepare the salad, if you are serving them). Using an immersion or standing blender, blend the soup until it is smooth. Serve it immediately, topped with the bacon, chives, and/or lemon (optional), or refrigerate it for up to 3 days. Slow Cooker Directions: Add all ingredients except the optional toppings to the slow cooker and cook on low for 8-10 hours or high for 4-5 hours. Blend and serve soup with the toppings as desired. (Slow cooker cooking times may vary Get to know your slow cooker and, if necessary, adjust cooking times accordingly.) Do Ahead or Delegate: Peel the garlic, soak, rinse and chop the leeks, peel and dice the potato and store submerged in water to prevent browning, cook and refrigerate the bacon, mince the chives or scallions, cut the lemon, if using, or fully prepare and refrigerate the soup. Flavor Booster: Along with the optional toppings, sprinkle the soup with some freshly ground black pepper and/or Old Bay or Cajun seasoning. Tip: Are your pants a little tighter as the winter comes to an end? Try getting into the habit of drinking a glass of water before sitting down to a meal. The water will fill your stomach just a bit so that you get that full feeling without having to eat those extra three bites on your plate. Serve with Green Salad with Dried Cranberries or Raisins, Cashews and Crumbled Blue Cheese Combine the lettuce, cranberries or raisins, cashews and cheese and toss it with the dressing, to taste. Serve with Gluten-Free Dinner Rolls Warm the rolls in a 300-degree oven for 5-10 minutes. Nutritional Information Per Serving (% based upon daily values): Calories 130, Total Fat: 5g, 8%; Saturated Fat: 2g, 8%; Cholesterol: 5mg, 2%; Sodium: 125mg, 5%; Total Carbohydrate: 18g, 6%; Dietary Fiber: 2g, 8%; Sugar: 3g; Protein: 4g Nutrition with side dish(es): Calories 337, Total Fat: 15g, 23%; Saturated Fat: 5g, 22%; Cholesterol: 15mg, 5%; Sodium: 610mg, 25%; Total Carbohydrate: 43g, 15%; Dietary Fiber: 5g, 20%; Sugar: 9g; Protein: 13g Weight Watcher Points: 3 - Weight Watcher Points(+Sides): 9 Copyright 2015 The Six O'Clock Scramble page 3 / 6

4 Incan Quinoa Delight Prep + Cook: 30 minutes # of Servings: 6 Serving Size: about 2 cups Faithful Scramble subscriber Michele Houghton sent me her healthy and flavorful quinoa salad recipe. This dish would be great for a picnic or potluck, especially if you can find the Inca Red quinoa, sold by Ancient Harvest, which makes the dish even prettier. Quinoa is an ancient Incan whole grain grown in South America, that is popular right now because it s so healthy and cooks quickly. If you haven t tried it yet this is a great way to dive in. You may enjoy the mixture folded into warm tortillas, too. Serve it with sliced avocados with lime. 1 cup quinoa, (Inca Red if you can find it) 2 ears corn, or use 1 ½ cups canned or frozen corn kernels 1/2 yellow or white onion, finely diced 1 green bell pepper, finely diced 1 tomato, diced 15 oz. reduced-sodium canned black beans, drained and rinsed 4 oz. sliced black olives, drained 1/4 cup fresh cilantro and/or chives, chopped Ingredients for side dish - Avocados with Lime 2-4 avocados 1/2 lime, juice only, 1-2 tsp. 1/4 cup extra virgin olive oil 1 lemon, juice only, about 1/4 cup 1/2 tsp. salt 1/2 tsp. black pepper 1/4 tsp. garlic powder 1/2 tsp. ground coriander 1/2 tsp. ground cumin 1 tsp. honey or agave nectar 1/8-1/2 tsp. salt Rinse the quinoa in a fine mesh strainer. Combine the quinoa and 2 cups of water in a medium-sized heavy saucepan with a lid. Bring it to a boil, cover the pot, reduce the heat and simmer it for 10 minutes. (Meanwhile, slice the avocados, if you are serving them) Remove it from the heat and let it sit for 5 more minutes. Lift the lid and fluff the quinoa. Meanwhile, remove the kernels from the cobs, if necessary, and cover and steam them in the microwave or on the stovetop (no additional water is necessary) for 2-3 minutes (no need to steam the corn if using canned). In a large serving bowl, combine the onions, peppers, tomatoes, beans, olives, corn and cilantro and/or chives. In a large measuring cup or bowl, combine the oil, lemon juice, salt, pepper, garlic powder, coriander, cumin and honey or agave nectar. Add the quinoa to the serving bowl with the vegetables and toss it all with the dressing. Serve it immediately or refrigerate it for up to 3 days. Do Ahead or Delegate: Cook and refrigerate the quinoa, steam the corn, if necessary, dice the onion, bell pepper, and tomato, chop the cilantro/chives, make and refrigerate the dressing, or fully prepare and refrigerate the dish. Flavor Booster: Add a diced jalapeño pepper to the quinoa with the other vegetables and double the dry spices. Tip: Cook at home if you're watching your waistline! According to the USDA, people consume an average of 135 more calories per meal when they eat at a restaurant. Serve with Avocados with Lime Peel and slice the avocados and sprinkle them with the lime juice and the salt (or mash the avocados, lime juice and salt to make guacamole). Nutritional Information Per Serving (% based upon daily values): Calories 290, Total Fat: 12g, 18%; Saturated Fat: 2g, 8%; Cholesterol: 0mg, 0%; Sodium: 410mg, 17%; Total Carbohydrate: 40g, 13%; Dietary Fiber: 7g, 28%; Sugar: 3g; Protein: 8g Nutrition with side dish(es): Calories 434, Total Fat: 25g, 39%; Saturated Fat: 4g, 17%; Cholesterol: 0mg, 0%; Sodium: 417mg, 17%; Total Carbohydrate: 48g, 15%; Dietary Fiber: 13g, 52%; Sugar: 4g; Protein: 10g Weight Watcher Points: 8 - Weight Watcher Points(+Sides): 11 Copyright 2015 The Six O'Clock Scramble page 4 / 6

5 Amazing Zucchini Pie Prep: 15 minutes Cook: 30 minutes Total: 45 minutes # of Servings: 8 Many Scramble subscribers and friends are crazy about this vegetable pie, originally suggested by my friend Jackie Cohen. It is mild and simple enough to appeal to the palates of many kids, as well (it actually tastes a little like pizza). Serve it with hash browns and blueberry smoothies 1 Tbsp. butter or extra virgin olive oil 2 zucchini, or use yellow squash, thinly sliced (4-5 cups) 1/2 large yellow onion, diced 1 tsp. minced garlic, (about 2 cloves) 1/2 tsp. salt 1/2 tsp. black pepper Ingredients for side dish - Hash Browns 2-3 russet potatoes, cut into 3/4-inch cubes 1 small yellow onion, diced 2 Tbsp. extra virgin olive oil, or use butter 1/4-1/2 tsp. salt, to taste Ingredients for side dish - Blueberry Smoothies 32 oz. low fat blueberry kefir 3 cups frozen blueberries 1/2 tsp. dried basil 1/2 tsp. dried oregano 1 prepared 9-inch pie crust (use wheat/gluten-free if needed), or prepare the dish without the crust 1 Tbsp. Dijon mustard (use wheat/gluten-free if needed) 2 eggs, lightly beaten 2 cups shredded mozzarella cheese 1/8-1/4 tsp. black pepper, to taste 1/8 tsp. garlic powder, to taste 1/2 cup salsa or ketchup, for serving (optional) 1/4 cup shredded Cheddar cheese, for serving (optional) Preheat the oven to 375 degrees. In a large skillet, melt the butter or oil over medium heat and sauté the zucchini, onions and garlic until they are tender, about 10 minutes. Add the salt, pepper, basil and oregano. Press the pie crust into a pie dish and spread the mustard evenly over the crust. In a large bowl, combine the eggs, cheese and zucchini mixture. Pour everything into the pie crust and spread it evenly. Bake it for 30 minutes, or until the top is lightly browned. (Meanwhile, warm the bread and prepare the dessert, if you are serving them.) Allow it to cool for a few minutes and cut it into wedges to serve (or refrigerate it for up to 24 hours or freeze it for up to 3 months.) Note: If not using a crust, spray or butter the pie dish thoroughly, stir the mustard into the quiche mixture or omit it, and pour the mixture directly into the pie dish before baking. Do Ahead or Delegate: Slice the zucchini, dice the onion, peel the garlic, combine the dry seasonings, beat and refrigerate the eggs, shred the cheese if necessary and refrigerate, or fully prepare and refrigerate or freeze the pie. Flavor Booster: Use Swiss, Gruyere, or another sharp cheese, rather than the mozzarella. Tip: Cutting boards can slowly warp over time, which can make them a bit wobbly. If your cutting board is a little warped, create a more stable surface by putting a kitchen towel between the counter and your cutting board. To keep wooden boards from warping, make sure to dry them immediately after washing. Serve with Hash Browns Boil or microwave the potatoes until they are slightly softened, 5-7 minutes, and drain them. (Alternatively, you can grate the potatoes and cook them with the onions, flipping occasionally). Meanwhile, in a heavy skillet over medium heat, sauté the onions in the oil or butter until the onions are translucent, and just starting to brown, 5-7 minutes. Add the potatoes and sauté for 5-7 more minutes, until they are browned. Season with the salt, pepper and garlic powder, to taste. Serve them hot with salsa, ketchup or hot sauce, or topped with shredded Cheddar cheese, if desired. Serve with Blueberry Smoothies Combine the kefir (a drinkable style of yogurt) with the frozen blueberries in a blender and blend until smooth. (For an added nutritional boost, we add 1 Tbsp. orange flavored omega-3 fish oil, 2 Tbsp. of chia seeds, and/or 2 scoops of Spectra Greens or other veggie powder or a handful fresh kale or spinach, to our fruit smoothies.) Nutritional Information Per Serving (% based upon daily values): Calories 200, Total Fat: 12g, 18%; Saturated Fat: 5g, 23%; Cholesterol: 65mg, 22%; Sodium: 520mg, 22%; Total Carbohydrate: 11g, 4%; Dietary Fiber: 1g, 4%; Sugar: 1g; Protein: 11g Nutrition with side dish(es): Calories 444, Total Fat: 19g, 27.5%; Saturated Fat: 7g, 31%; Cholesterol: 72mg, 24%; Sodium: 703mg, 29.5%; Total Carbohydrate: 49g, 16.5%; Dietary Fiber: 6g, 24%; Sugar: 25g; Protein: 22g Weight Watcher Points: 5 - Weight Watcher Points(+Sides): 12 Copyright 2015 The Six O'Clock Scramble page 5 / 6

6 Try Use this promo code: GL30031 for $3 off of 3, 6 or 24 month subscription. TEAR OFF FOR A FRIEND! GROCERY LIST Staples 2 Tbsp. butter or margarine (3) 1 Tbsp. butter or extra virgin olive oil (5) 5 Tbsp. + 1/4 cup extra virgin olive oil (1) (1S) (4) (5S) 2-4 Tbsp. vinaigrette dressing (3S) 1/4 cup grainy Dijon mustard (use wheat/gluten-free if needed) (2) 1 tsp. sugar (2S) 1 Tbsp. Dijon mustard (use wheat/gluten-free if needed) (5) 1 Tbsp. reduced-sodum soy or teriyaki sauce (use wheat/glutenfree if needed) (2) 1 Tbsp. reduced-sodium soy sauce (use wheat/gluten-free if needed) (2S) 1 tsp. honey or agave nectar (4) 2 eggs (5) 4 tsp. minced garlic (1) (3) (5) Spices 1 tsp. + 1/8-1/2 tsp.+ 1/4-1/2 tsp. salt (4) (4S) (5) (5S) 3/4 tsp. kosher salt (1) (1S) 1/2 tsp. dried oregano (5) 1/2 tsp. dried basil (5) 1 5/8 tsp. + 1/8-1/4 tsp. black pepper (1) (1S) (3) (4) (5) (5S) Meat and Fish 1 1/2 lbs. salmon fillet (2) 1 1/2 lbs. boneless pork chops (1) Refrigerated/Frozen Section 1/4 cup blue, feta, or goat cheese (3S) 1/2 cup crumbled feta cheese (1) * 1/4 cup shredded Cheddar cheese (optional) (5S) 2 cups shredded mozzarella cheese (5) Produce 2 leeks (3) * 1/4 cup chives or scallions (optional) (3) 1/2 large yellow onion (5) 1/2 yellow or white onion (4) 1 small yellow onion (5S) 1 green bell pepper (4) 1 tomato (4) 1 head lettuce, any variety (3S) 1/4 cup fresh cilantro and/or chives (4) 1-2 tsp. fresh oregano (1) Shelved Items 1-2 cup quick-cooking brown rice or regular white rice (2S) 1 cup quinoa (4) 1 pkg. gluten-free dinner rolls 32 oz. reduced-sodium chicken or vegetable broth (3) * 1/2 cup salsa or ketchup (optional) (5S) 2 tsp. rice vinegar (2S) 1/2 tsp. ground coriander (4) 1/2 tsp. ground cumin (4) 3/8 tsp. garlic powder (4) (5S) 1 Tbsp. toasted sesame seeds (2S) * 2 strips bacon (turkey, pork or meatless) (optional) (3) 1 cup plain nonfat Greek yogurt (1) 32 oz. low fat blueberry kefir (5S) 1 prepared 9-inch pie crust (use wheat/gluten-free if needed) (5) 3 cups frozen blueberries (5S) 1 tsp. fresh or dried rosemary (1) 2 zucchini (5) 2 cucumbers (2S) 1 bunch asparagus (1S) 1 lb. baking potato(es) (3) 2-3 russet potatoes (5S) 2 ears corn (4) 2-4 avocados (4S) * 3 1/4 lemons (1) (3) (4) 1/2 lime (4S) 15 oz. reduced-sodium canned black beans (4) 4 oz. sliced black olives (4) 2 Tbsp. dried cranberries or raisins (3S) 1/4 cup unsalted cashews (3S) The above ingredients will make (1) = Rosemary Lemon Pork Chops with Yogurt-Feta Sauce, (1S) = Roasted Asparagus, (2) = Broiled Salmon with Mustard-Soy Crust, (2Sa) = Brown or White Rice, (2Sb) = Asian Cucumber Salad, (3) = Creamy Potato Leek Soup, (3S) = Green Salad with Dried Cranberries or Raisins, Cashews and Crumbled Blue Cheese, (4) = Incan Quinoa Delight, (4S) = Avocados with Lime, (5) = Amazing Zucchini Pie, (5Sa) = Hash Browns, (5Sb) = Blueberry Smoothies * - Includes ingredients that are optional. Copyright 2015 The Six O'Clock Scramble page 6 / 6