GLAZED PORK CHOPS WITH SMASHED POTATOES AND STEWED GREEN BEANS
Serves 4.
Note: In this hearty, down-home meal, green beans become extra soft when simmered with onion, celery and tomatoes.
• 4 tbsp. butter, divided
• 1/2 medium red onion, diced
• 2 ribs celery, halved lengthwise and thinly sliced
• Coarse salt and ground pepper
• 1 (10 oz.) pkg. frozen green beans
• 1 (14.5 oz.) can diced tomatoes in juice
• 11/2 lb. red new potatoes, scrubbed well and quartered
• 1 clove garlic, minced
• 1/2 c. whole milk
• 4 bone-in pork chops (about 9 oz. each)
• 1/4 c. packed light-brown sugar
• 1 tbsp. Dijon mustard
Directions
In a medium saucepan, melt 2 tablespoons butter over medium heat. Add onion and celery; season with salt and pepper. Cook, stirring occasionally, until vegetables begin to soften, 5 to 6 minutes.
Add green beans and tomatoes (with their juice); cook, stirring occasionally, until beans are very tender, about 15 minutes.
Set a steamer basket in a large pot. Fill with enough water to come just below basket; bring to a boil. Add potatoes; reduce to a simmer, cover and cook until tender, 12 to 14 minutes. Transfer potatoes to a bowl; set aside.
Remove steamer basket; discard water from pot. In same pot, melt 1 tablespoon butter over medium heat. Add garlic and cook until it's golden brown, about 1 to 2 minutes.
Add potatoes; mash coarsely. Cook, stirring, for 1 minute (a film of starch will form on bottom of pot). Stir in milk and remaining tablespoon butter; heat until warmed through, about 1 minute more. Season with salt and pepper. Remove from heat; cover. Set aside.
Heat broiler to high. Line a baking sheet with aluminum foil. In a small bowl, combine sugar and Dijon. Place pork on sheet; season with salt and pepper. Broil until pork begins to brown, 6 to 8 minutes; spread sugar mixture over top. Broil until glaze is browned and pork is opaque throughout, 1 to 2 minutes. Serve pork with potatoes and green beans.
Nutrition information per serving:
Calories599Fat23 gCarbohydrates54 gSaturated fat12 gProtein45 gDietary fiber5 g
HERB-CRUSTED SALMON WITH SPINACH SALAD
Serves 4.
Note: Dijon mustard gives the topping a kick and balances the richness of the salmon fillets.
• 3 slices white sandwich bread
• 1 c. fresh parsley
• 2 tbsp. olive oil, divided
• Coarse salt and ground pepper
• 4 skinless salmon fillets (6 oz. each)
• 2 tbsp. Dijon mustard
• 3 tbsp. fresh lemon juice
• 5 oz. baby spinach
• 1/2 medium red onion, thinly sliced
Directions
Preheat oven to 450 degrees. Line a baking sheet with aluminum foil; set aside. In a food processor, combine bread, parsley and 1 tablespoon oil; season with salt and pepper. Pulse until coarse crumbs form.
Place salmon on prepared sheet; season with salt and pepper. Spread top of fillets with Dijon; top with crumb mixture, pressing gently to adhere. Roast until salmon is opaque throughout, 11 to 13 minutes.
Meanwhile, in a large bowl, combine lemon juice and remaining 1 tablespoon oil; season with salt and pepper. Add spinach and onion; toss to combine. Serve salmon with spinach salad.
Nutrition information per serving:
Calories383Fat18 gCarbohydrates17 gSaturated fat3 gProtein37 gDietary fiber3 g
CUBAN BLACK-BEAN STEW WITH RICE
Serves 4.
• 11/2 c. long-grain white or brown rice
• 1 tbsp. olive oil
• 1 medium red onion, chopped
• 1 clove garlic, minced
• 1 red bell pepper (ribs and seeds removed), chopped
• 2 (19-oz. cans) black beans, rinsed and drained
• 1 (14.5-oz.) can vegetable broth
• 1 tbsp. cider vinegar
• 1/2 tsp. dried oregano
• Coarse salt and ground pepper
• Optional garnishes: lime wedges, fresh cilantro and sliced radishes
Directions
Prepare rice according to package instructions. Meanwhile, heat oil in a large saucepan over medium heat. Add onion, garlic and bell pepper. Cook, stirring occasionally, until onion is softened, 8 to 10 minutes.
Add beans, broth, vinegar and oregano. Cook, mashing some beans with the back of a spoon, until slightly thickened, 6 to 8 minutes. Season with salt and pepper. Fluff rice with a fork. Serve beans over rice, with garnishes if desired.
Nutrition information per serving:
Calories439Fat5 gCarbohydrates81 g
Saturated fat1 gProtein14 gDietary fiber10 g