Barbecued Boneless Pork Chops (7g carb)

Celebrate Labor Day by indulging in some guilt-free and lip-smackin' good barbecued pork chops!  The double-duty marinade and serving sauce is easy to whip up and tastes better than any bottled sauce you'll find.  It's sure to be one you'll conjure up often for whatever you're throwing on the barbeque! 

Marinade/Barbecue Sauce Ingredients:

■     1 14.5-ounce can fire-roasted, no salt added, diced tomatoes

■     1/4 cup spicy brown mustard

■     1/2 cup fresh lemon juice

■     2 tablespoons reduced-sodium soy sauce (or lemon juice)

■     6 tablespoons Worcestershire sauce

■     2 tablespoons minced garlic

■     2 tablespoons minced onion

■     2 tablespoons dry sherry

■     2 tablespoons rice wine vinegar

■     1/4 cup fresh chopped tarragon (or 4 teaspoons dried)

■     1/2 teaspoon chili powder, or to taste

■     1/4 teaspoon cayenne, or to taste

■     1/4 teaspoon ground nutmeg (freshly-ground is best)

■     dash red pepper sauce, or to taste

Pork Chops:

■     8 boneless top loin pork chops, 4 ounces each

■     olive oil spray

■     freshly-ground black pepper

Preparation:

1)   Pour fire-roasted tomatoes into a medium non-metal bowl.  Mash the tomatoes well with a potato masher or fork.  Add remaining marinade/sauce ingredients and stir very well to blend.

2)   Place thawed chops in a large glass or stoneware baking dish.  Pour marinade over chops and turn chops to coat all sides well.  Cover baking dish and refrigerate for at least 2 hours (or overnight) before continuing with the recipe.

3)   Spray grill or grillpan with olive oil and preheat on low heat for 2-3 minutes.  Increase heat to medium-high and allow to heat an additional 2-3 minutes until nice and hot.  Remove the chops from marinade (reserve marinade for step 4) and shake excess marinade from chops before placing each on your grill (or grillpan).  Grill 4 minutes per side, sprinkling each "up" side with freshly-ground pepper.  (Also, it wouldn't hurt to spray the "up" sides with olive oil before flipping the chops over to grill the other side.)

4)   Meanwhile, pour reserved marinade into a medium saucepan and bring to boil on stove burner.  Reduce heat immediately and simmer for 5-6 minutes, stirring often, until sauce is thickened slightly.  This is a lovely accompanying barbecue sauce to serve alongside the chops.  (Reduced sauce will yield approximately 3 cups, which is about 3 tablespoons per serving.)

Numbers you need to know:

Recipe yields 8 chops and approximately 3 cups of sauce (after reduction):

1 chop and 3 tablespoons reduced sauce per serving.

Per serving info:  179 Calories; 5g Fat (2g Saturated, 2g Monounsaturated, 1g Polyunsaturated); 21g Protein; 7g Carbohydrate; 1g Dietary Fiber; 51mg Cholesterol; 372mg Sodium (237mg, if additional lemon juice is substituted for soy sauce).

Nita's notes:

■     Great recipe for any grilling holiday menu!  (Fourth of July, Memorial Day, Labor Day.)  But, also great any time your mouth starts watering for good ol' barbecue.  Could be done on an outside grill over medium-high heat, be it gas or coals.  I just like to do it indoors with a grillpan.  Any time can be grilling time.  So yummy and really so simple.

■     Don't ever grab ready-made barbecue sauce!!  No one needs that high-sugar, high-sodium sauce in a jar, not when you can whip up this easy and delicious version.  Store any leftover reduced sauce in a covered container in the refrigerator up to 2 weeks.  Great on sandwiches using leftover chops!  Great marinade and sauce for other grilling/roasting protein like chicken or beef.

Hope you have yourself a wonderful Labor Day! 

And, as always, make healthier choices for a happier life.

From my home to yours—Nita

Anita Whittle Peacock

Lifelong Type 1 Diabetic
peacockproducts@bellsouth.net
MyDiabeticBag.com

Basil Walnut Parmesan Pesto (1g carbs per serving!)

Ingredients:

·       1/4 cup toasted and coarsely chopped walnuts (measured AFTER toasting and chopping)

·       2 cups tightly-packed fresh basil leaves 

·       1 tablespoons minced garlic         

·       3 tablespoons extra virgin olive oil

·       2 tablespoons fresh lemon juice

·       1/4 cup grated Parmesan cheese

·       1/4 teaspoon sea salt (optional)

·       1/4 teaspoon red pepper flakes, crushed 

·       1/2 teaspoon freshly-ground black pepper

 

Preparation:

1.  Toast walnuts in a small dry skillet over medium-low heat, stirring often,  until they become fragrant (about 3 minutes).  Remove from burner and set aside to cool.

2.  Place basil leaves in a food processor.  Process until the leaves are well-chopped.

3.  Add remaining ingredients (including the toasted walnuts) to the processor and pulse several times until the pesto is blended well, but still crumbly. Store tightly-covered in fridge until ready to use.  Cover and refrigerate leftovers. 

Yields 1 cup = 8 servings, 2 tablespoons per serving.

Per serving info:  84 Calories; 8g Fat (1g Saturated, 4g Monounsaturated, 3g Polyunsaturated); 2g protein; 1g Carbohydrate; trace Dietary Fiber; 2mg Cholesterol; 106mg Sodium (47mg Sodium if sea salt is omitted).

Nita’s Notes:  I’ve been in a real “sauce-y” mood lately, using fresh veggies and herbs that are abundant right now in South Georgia.  I hope y’all won’t mind another.  This is delicious as a dip for fresh carrots, zucchini, yellow summer squash, any color bell pepper you like.  Or, yet again, this pesto is a great topper for a variety of grilled, roasted, broiled veggies, chicken or fish. 

We spread it on pan-blackened thick salmon steak fillets Tuesday night.  Good Golly, Miss Molly—that was TASTY!  I can’t wait to try it on eggplant and tomatoes—grilled or broiled, separately or together.  I know that’s gonna taste GOOD!!

 

From my home to yours—Nita

Make healthier choices for a happier life!

Anita Peacock

Lifelong Type 1 Diabetic

eCommerce site:  MyDiabeticBag.com  (Check out my bags!)

eMail:  peacockproducts@bellsouth.net



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Late Summer Fiesta Salad or Salsa (8g carb per each one-cup serving)

Ingredients:

·         3 cups diced, ripe fresh tomatoes, cored and seeded (I use about 6 large organic tomatoes)

·         2 cups diced, fresh zucchini (about 2 medium with ends removed—DO NOT PEEL)

·         1 cup diced red bell pepper, cored and seeded

·         1 cup diced green bell pepper, cored and seeded

·         1/2 cup finely chopped fresh cilantro leaves (measured after chopping)

·         1/4 cup finely chopped fresh oregano (measured after chopping)

·         1/4  cup finely chopped green onions, white and green parts (or substitute Vidalia other mild onion)

·         1-3 tablespoons finely chopped fresh jalapeño peppers, cored and seeded (Wear gloves when working with  fresh jalapeños! Each fresh pepper yields about 1 tablespoon chopped.  You can substitute bottled jalapeños; but, beware of the sodium overload.)

·         3 tablespoons minced fresh garlic, or to taste

·         4 teaspoons (1tablespoon + 1teaspoon) ground cumin, or more to taste

·         1 teaspoon sea salt (optional)

·         2 teaspoons Splenda® Granulated No Calorie Sweetener  (or your choice of sweetener)

·         1/2 teaspoon freshly-ground black pepper, or to taste

·         1 teaspoon red pepper flakes, crushed

·         3 tablespoons lime juice

·         3 tablespoons rice wine vinegar

·         3 tablespoons extra-virgin olive oil  

·         3 dashes red pepper sauce, or to taste (optional)

 

Preparation:

1.       Combine first four ingredients in a large glass or plastic bowl that has a tight-fitting lid. 

2.       Combine remaining ingredients (for sauce/marinade) in a medium non-metallic bowl or a 2-cup (or larger) measuring cup with a lip for easy pouring.  Whisk or stir until well combined and pour sauce over diced veggies in storage bowl from Step 1.  Stir gently with fork to blend all ingredients.

3.       Cover tightly and refrigerate at least 2 hours before serving.  Be sure to stir gently before serving.

4.       Serve as a delicious side dish or as a chunky salsa topper for grilled or roasted fish or chicken.  (Top the fish or chicken after cooking—you want the salsa to be cool.)  Makes a nice combo of sweet and cool with a pop of peppery heat.

Yields 9 cups = 9 servings, one cup per serving (with juice).

Per serving info:  78 Calories; 5g Fat (1g Saturated, 3g Monounsaturated, 1g Polyunsaturated); 2g protein; 8g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 220 mg Sodium (11mg Sodium if sea salt is omitted).

·         Nita’s Notes:  Although I’ve listed several ingredients as optional, don’t leave’em  totally out—they add that nice flash of flavor.  So, experiment with “how much” is “just right” for you by starting with just a bit and adding a bit more, only if needed.  Always let the salad/salsa sit for a while to let the flavors develop more.  Taste-test after it has “rested” and BEFORE you add extra heat.  The HOT flavors often intensify while the salsa is resting.  I like it at the “sweaty upper lip” level; but, you’ve got to find your own tolerantly-yummy heat level. 

  

From my home to yours—Nita

 

Make healthier choices for a happier life!

 

Anita Peacock

Lifelong Type 1 Diabetic

eCommerce site:  MyDiabeticBag.com  (Check out my bags!)

eMail:  peacockproducts@bellsouth.net



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  Credit:  SPLENDA® is a registered trademark of McNeil Nutritionals, LLC.
  

   

Herb Vinaigrette (1g carb per serving!)

Ingredients

·         1/4 cup rice wine vinegar (or your favorite vinegar)

·         1/4 cup lemon or lime juice

·         1 clove garlic, peeled

·         2 tablespoons chopped fresh herbs (like basil, cilantro, tarragon)

·         1/4 cup extra virgin olive oil (or grapeseed oil or canola oil)

·         1 tablespoon Dijon mustard or plain low-fat yogurt

·         2 teaspoons SPLENDA® Granulated (or other sweetener) to taste

·         1 teaspoon freshly-ground black pepper

·         Pinch red pepper flakes, or to taste

·         1/4 teaspoon sea salt (optional)

Preparation:

1)      Pulse the first four ingredients in a food processor until relatively smooth. 

2)      Add oil and mustard (or yogurt) to mixture and pulse a few times to blend.

3)      Add pepper, Splenda and salt, if using.  Pulse a bit more to blend. 

4)      Store tightly covered in the refrigerator for up to two weeks.  Stir or shake well before each use.  Great on salads or on your choice of protein for a healthy meal. 

Yields 1 cup (16 tablespoons/servings).  Each tablespoon has, as follows: 

·         Herb Dijon Vinaigrette:  34 calories; 3g fat; trace protein; 1g carb; trace dietary fiber; 0mg cholesterol; 42mg sodium (32mg, if salt is omitted).

·         Herb Yogurt Vinaigrette: 33 calories; 3g fat; trace protein;1g carbohydrate;trace dietary fiber; trace cholesterol; 31mg sodium (2mg, if salt it omitted).

·         Nita’s Notes: 

1.       Yummy-to-the-tummy salad dressing or marinade for fish, poultry, meat, tofu.  Use whatever favorite fresh herbs are in season.  (Let me just say, pairing fresh cilantro and lime juice is spectacular on fish or chicken!)

2.       This is a quick and easy vinaigrette with much room for your own personal touches.  Don’t be afraid to use different kinds of vinegars.  Most of them have around 16g carbs PER CUP!!  That’s low carb when you’re stretching it over a whole salad dressing/marinade recipe.

3.       Need to nibble?  We ALL have those times when we eat out of boredom.  Keep fresh in-season, non-starchy veggies in your fridge.  Don’t go for something bad.  Top a cup or two of raw veggies with Vinaigrette and have a healthy, low-carb, low-calorie, fiber-ful snack!  I grew up on a farm and there’s just nothing better than the taste of fresh veggies to me!   I love to snack on fresh veggies with this in the evening—especially now in the heat of summer in South Georgia.  So cool to the tongue.  Aaaahhh! 

From my home to yours—Nita

Make healthier choices for a happier life!

Anita Peacock

Lifelong Type 1 Diabetic

eCommerce site:  MyDiabeticBag.com  (Check out my bags!)

eMail:  peacockproducts@bellsouth.net



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Credit:  SPLENDA® is a registered trademark of McNeil Nutritionals, LLC. 

Just Peachy-Tarragon Chicken Salad

*Numbers you need to know:  Yields 4 cups.  Info per each 1 cup serving:  197 calories; 10g fat; 22g protein; 7g carbohydrate (6g if fruit is omitted); 1g dietary fiber; 49mg cholesterol; 200mg sodium (83mg if salt is omitted).

Prep Time:  10-15 minutes, not including chicken preparation*

Start to Finish:  2 hours, 15 minutes or overnight 

Nita’s Notes:  This is a wonderful salad any time of year; but, especially in the spring and summer when fresh herbs, fruits and veggies abound.  You can use apricots instead of peaches for the same nutrition breakdown.  I’m just from Georgia and it would be sacrilege if I didn’t use peaches!  You can also omit the fruit altogether and save a whole gram of carb per serving; but, the subtle sweetness adds much depth to the rich tarragon flavor.   

Ingredients

·        1/4 cup coarsely chopped walnuts, toasted

·        1 cup finely chopped celery

·        1/2 cup finely chopped onion

·        1/4 cup finely chopped fresh peaches or apricots, peeled and seeded (approximately one of either)

·        1/4 cup finely chopped fresh tarragon leaves (or 2 teaspoons dried leaves)

·        1 1/2 cups cooked chicken, coarsely chopped (preferably prepared without added fat, calories or sodium)

·        2 teaspoons extra-virgin olive oil

·        1/2 cup plain Greek low-fat yogurt (can sub vegan yogurt; but, usually much higher carbs)

·        1 tablespoon fresh lemon juice

·        1 teaspoon minced fresh garlic

·        1 tablespoon Mrs. Dash® Lemon Pepper Seasoning Blend

·        freshly-ground black pepper, to taste

Preparation:

1)       Toast walnuts in a small dry skillet over medium-low heat for 2 to 3 minutes, stirring often.  Remove skillet from burner as soon as the walnut oils become fragrant.  Set aside to cool.

2)       Chop celery, onions, peach (or apricot), tarragon, garlic and chicken.  (*Please, note:  This recipe assumes chicken cooked without oil, added seasonings or poaching liquid other than water.  If you are using leftover chicken, this nutrition breakdown will not be complete.  You’ll need to account for any added carbs, calories, fats that are in whatever chicken you are using.)

3)       Combine all chopped ingredients (including walnuts) in a medium-large mixing bowl.  Add oil, yogurt, lemon juice, sea salt (if using), lemon-pepper blend and ground black pepper.  Stir gently. 

4)       Store in airtight covered container in refrigerator at least 2 hours (or overnight) before serving; so flavors develop and meld. 

5)       Serve on a bed of mixed greens or is equally great as a sandwich stuffer.

From my home to yours--Nita

Make healthier choices for a happier life!

Anita Peacock

Lifelong Type 1 Diabetic

eCommerce site:  MyDiabeticBag.com  (Check out my bags!)

eMail:  peacockproducts@bellsouth.net



MyDiabeticBag.com



Visit (and please “Like”) our Facebook business page and subscribe to our blog:  http://www.facebook.com/peacockproducts.mydiabeticbag

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Mrs. Dash® is a registered trademark of Alberto-Culver USA, Inc.  These blends have all natural ingredients, no msg, no sodium.  Click here for Lemon-Pepper Blend ingredient list.