Marinated Pork Chops and 2 side options

We had these for dinner last night with the potatoes and they were a HUGE hit with the whole family!!
These are from lowfatlifestyles.com


Marinated Pork Chops
This low fat recipe is enhanced by an easy marinade.

Servings: 6


• 1/2 cup water
• 1/3 cup light (low sodium) soy sauce
• 2 tablespoons vegetable oil
• 3 tablespoons lemon pepper seasoning
• 2 - 3 cloves garlic, minced
• 6 pork loin chops, fat removed

In deep bowl mix all marinade ingredients. Marinate at least 2 hours. Remove from marinade and cook over medium heat on greased grill about 15 minutes or until done.

Per Serving: 188 Calories; 10g Fat (48.5% calories from fat); 2g Saturated Fat; 20g Protein; 3g Carbohydrate; trace Dietary Fiber; 47mg Cholesterol; 1087mg Sodium. Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 1 Fat.


Seasoned Green Beans
If you love the taste of sautéed onions, you will like this green bean side dish.

Servings: 4

• 1 pound medium red onions
• 2 tablespoons olive oil
• 1 tablespoons balsamic vinegar
• 1/2 teaspoon kosher salt *
• 1/8 teaspoon black pepper
• 2 tablespoons water
• 3/4 pound green beans, trimmed and cut diagonally into bite size pieces

Put oven rack in middle position and preheat oven to 450°F. Spray a 13 by 9 inch baking pan with cooking oil spray.

After peeling onions, trim away root ends, then quarter onions lengthwise. Put onions in baking pan and drizzle with oil and vinegar, tossing to coat. Arrange onions with one cut side down and sprinkle with salt and pepper.

Roast, uncovered, turning onions over once and basting with pan juices twice during baking, until they reach deep golden color, about 30 minutes. Add 2 tablespoons water to pan and roast until onions are tender and have caramelized, about 20 minutes more. Transfer onions with pan juices to a large bowl.

While onions are roasting, cook beans in a large pot of boiling salted water, uncovered, until just crisp-tender, no more than 5 minutes. Drain beans in a colander, then add to onions and toss. Season only if necessary, with salt and pepper.

* COOKS NOTE: Kosher salt has more flavor and is less salty then regular table salt.

Per Serving: 127 Calories; 7g Fat (46.6% calories from fat); 1g Saturated Fat; 3g Protein; 15g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 243mg Sodium. Exchanges: 0 Grain (Starch); 3 Vegetable; 0 Fruit; 1 1/2 Fat.

Garlic Mashed Potatoes
Servings: 6


• 2 pounds Idaho potatoes, peeled
• 1 cup skim milk
• 2 cloves garlic, peeled
• 1 teaspoon virgin olive oil
• 2 tablespoons minced fresh Italian parsley

Peel potatoes, and cut into chunks. Place in large pot with peeled garlic cloves. Cover with water. Bring to a boil, then reduce heat and simmer for 20 minutes or until potatoes are tender. Drain and mash. Gradually add milk and olive oil, mixing well. Fold in minced parsley and serve immediately.

Per Serving: 142 Calories
1 Fat (6.1% calories from fat)
5g Protein
30g Carbohydrate
2g Dietary Fiber
1mg Cholesterol
31mg Sodium