Healthy Recipes - November 2016

From our kitchen to yours - check out some of our very own Customer Service Representative, Lesley's favorite healthy recipes!

 

Pork Chops with Roasted Apples and Onions

**I have substituted Boneless Skinless Chicken Breasts in the past**
-from Cooking Light Magazine

2 1/2 teaspoons canola oil, divided
1 1/2 cups frozen pearl onions, thawed
2 cups Gala apple wedges
1 tablespoon butter, divided
2 teaspoons fresh thyme leaves
1/2 teaspoon kosher salt, divided
1/2 teaspoon freshly ground black pepper, divided
4 (6-ounce) bone-in center-cut pork loin chops (about 1/2 inch thick)
1/2 cup fat-free, lower-sodium chicken broth
1/2 teaspoon all-purpose flour
1 teaspoon cider vinegar

Preparation
1. Preheat oven to 400°.
2. Heat a large ovenproof skillet over medium-high heat. Add 1 teaspoon oil to pan; swirl to coat. Pat onions dry with a paper towel. Add onions to pan; cook 2 minutes or until lightly browned, stirring once. Add apple to pan; place in oven. Bake at 400° for 10 minutes or until onions and apple are tender. Stir in 2 teaspoons butter, thyme, 1/4 teaspoon salt, and 1/4 teaspoon pepper.
3. Heat a large skillet over medium-high heat. Sprinkle pork with remaining 1/4 teaspoon salt and 1/4 teaspoon pepper. Add remaining 1 1/2 teaspoons oil to pan; swirl to coat. Add pork to pan; cook 3 minutes on each side or until desired degree of doneness. Remove pork from pan; keep warm. Combine broth and flour in a small bowl, stirring with a whisk. Add broth mixture to pan; bring to a boil, scraping pan to loosen browned bits. Cook 1 minute or until reduced to 1/4 cup. Stir in vinegar and remaining 1 teaspoon butter. Serve sauce with pork and apple mixture.

Nutritional Information
Calories 240
Fat 10 g
Satfat 3.3 g
Monofat 4.1 g
Polyfat 1.4 g
Protein 24.9 g
Carbohydrate 11 g
Fiber 1.5 g
Cholesterol 84 mg
Iron 1 mg
Sodium 379 mg
Calcium 28 mg

Chicken-Poblano Tortilla Soup

2 tablespoons olive oil 1 1/2 cups chopped yellow onion
1 cup chopped carrot
1 poblano pepper, finely chopped
4 cups unsalted chicken stock (such as Swanson)
3/4 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
1 (14.5-oz.) can unsalted diced tomatoes, undrained
4 ounces tortilla chips, divided
1/2 cup chopped fresh cilantro
6 ounces shredded skinless, boneless rotisserie chicken breast
6 ounces shredded skinless, boneless rotisserie chicken thigh
1 avocado, diced
6 lime wedges
Cilantro sprigs (optional)

Preparation

1. Heat a Dutch oven over medium-high heat.
2. Add oil to pan; swirl to coat. Add onion, carrot, and poblano; sauté 8 minutes.
3. Add stock, salt, black pepper, and tomatoes; bring to a boil over high heat.
4. Finely crush half of tortilla chips; add to stock mixture.
5. Cover, reduce heat, and simmer until carrot is tender, about 8 minutes.
6. Stir in cilantro and chicken.
7. Ladle about 1 1/3 cups soup into each of 6 bowls. Divide avocado among bowls. Coarsely crush remaining tortilla chips and divide among bowls; serve with lime wedges and cilantro sprigs, if desired.

Calories 321
Fat 16 g
Satfat 2.7 g
Monofat 8.3 g
Polyfat 3.6 g
Protein 21 g
Carbohydrate 26 g
Fiber 5 g
Cholesterol 61 mg
Iron 1 mg
Sodium 600 mg
Calcium 62 mg
Sugars 6 g
Est. Added Sugars 1 g
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