Grilled Pork Chops with Alabama White Barbecue Sauce

Serves 8.

Note: You can easily halve this recipe for a smaller crowd. Or simply use fewer pork chops and save the remaining sauce for grilled chicken, or sandwiches, or as a coating for grilled corn. From Meredith Deeds.

• 1/3 c. light mayonnaise

• 3 tbsp. low-fat buttermilk

• 2 tbsp. cider vinegar

• 2 tsp. Dijon mustard

• 1 tsp. sugar

• 1/2 tsp. coarsely ground pepper

• 1/2 tsp. salt

• 2 garlic cloves, minced

• 8 (6 oz) bone-in center-cut pork chops (about 1/2 in. thick)


To make the sauce: In a medium bowl, whisk together the mayo, buttermilk, vinegar, mustard, sugar, pepper, salt and garlic. Pour half of the sauce into a large zip-top bag and add the pork chops. Seal the bag and shake to completely coat the chops. Let sit for 15 minutes.

Prepare the grill (medium-high heat).

Oil the grill rack, then grill pork chops, covered, turning over once, until just cooked through, 5 to 6 minutes total. Serve with remaining sauce on the side.

Nutrition information per serving:

Calories 214 Fat 11 g Sodium 312 mg

Carbohydrates 2 g Saturated fat 3 g Calcium 15 mg

Protein 25 g Cholesterol 74 mg Dietary fiber 0 g

Diabetic exchanges per serving: 3½ lean meat.

Chicken Fajita Kebabs

Serves 6.

Note: Chicken and veggies, marinated in lime juice and a healthy dose of Mexican beer, are even better grilled on a stick than they are sautéed in a skillet. Serve with warm tortillas and salsa or simply on their own for a lighter version of this Mexican classic. From Meredith Deeds.

• 18 wooden skewers

• 1/2 c. dark Mexican beer (such as Negra Modelo)

• 1/4 c. lime juice, about 2 limes

• 2 tbsp. olive oil

• 3 green onions, sliced into 1/2-in. pieces

• 2 garlic cloves, minced

• 1 jalapeño, seeded if desired, and minced

• 1 tbsp. brown sugar

• 1/2 tsp. salt

• 1/4 tsp. freshly ground black pepper

• 1 c. packed cilantro leaves, plus extra for serving

• 1 1/2 lb. chicken breasts, cut into 1 1/2 in. pieces

• 2 yellow bell peppers, cut into 1-in. pieces

• 2 red bell peppers, cut into 1-in. pieces

• 2 poblano peppers, cut into 1-in. pieces

• 1 large red onion, cut into 1-in. pieces


Soak the skewers in water for at least 30 minutes. Whisk together the beer, lime juice, oil, green onions, garlic, jalapeño, brown sugar, salt and pepper and 1 cup cilantro in a small bowl. Divide between 2 large zip-top bags. Add the chicken to 1 bag and the peppers and onion to the other. Seal, then turn the bags several times to coat the chicken and vegetables with the marinade. Let marinate for 30 minutes.

Prepare grill.

Thread chicken onto 6 skewers and the vegetables onto the remaining 12 skewers. Place kebabs on grill rack, and grill 10 to 12 minutes or until chicken is just done and veggies are crispy tender, turning once. Sprinkle with additional cilantro for garnish.

Nutrition information per serving:

Calories 200 Fat 5 g Sodium 120 mg

Carbohydrates 9 g Saturated fat 1 g Calcium 30 mg

Protein 27 g Cholesterol 70 mg Dietary fiber 2 g

Diabetic exchanges per serving: 2 vegetable, 3 lean meat.