Baby arugula tossed with garlic and dressing makes a quick and colorful topping for pan-fried pork chops.
Cooking the pork chops over high heat for just a few minutes keeps the meat juicy and tender.
To speed the cooking, I buy boneless loin chops about 1/2-inch thick. If using thicker chops, cut them almost in half horizontally, open them like a book and flatten them to about 1/2-inch thick. Either works well with this recipe.
This entree is accompanied by spicy potatoes “roasted” under a broiler. Be sure to heat the broiler before adding the potatoes. Cutting them into 1-inch cubes helps them to become crisp outside and cooked inside in this short time. If you like your food really spicy, sprinkle a little more cayenne on the potatoes after they are cooked.
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Wine suggestion: This savory dish would go well with a soft, red pinot noir.
For another quick dinner: Find my recipe for Balsamic Pork Scaloppini at www.dinnerinminutes.com.
Potato: Any type of potato can be used.
Prewashed arugula: Washed, ready-to-eat arugula can be found in the produce department. Any type of firm lettuce can be substituted.
To buy: 1 pound red potatoes, 3/4 pound boneless pork chops, 1 can olive oil spray, 1 small bag washed, ready-to-eat baby arugula (2 ounces needed).
Staples: Olive oil, cayenne, garlic, reduced-fat vinaigrette, salt, black peppercorns.
This meal contains 467 calories per serving with 29 percent of calories from fat.
Linda Gassenheimer is the author of 14 cookbooks including her newest, “The Flavors of the Florida Keys” and “Mix ’n Match Meals in Minutes for People with Diabetes.” Visit Linda on her web page at www.DinnerInMinutes.com or e-mail her at Linda@DinnerInMinutes.com.
Spicy Roast Potatoes
Yield: Serves 2
Olive oil spray
1 pound red potatoes
1/8 teaspoon cayenne
Salt and pepper
Heat broiler. Line a baking sheet with foil and spray with olive oil. Wash potatoes (do not peel) and cut into 1-inch pieces. Spread on baking sheet. Spray potatoes with olive oil. Sprinkle with cayenne and salt and pepper to taste. Broil 10 minutes. Remove from broiler and turn. Add a little salt and return to broiler for 5 minutes.
Per serving: 187 calories (15 percent from fat), 3.2 g fat (0.5 g saturated, 2 g monounsaturated), 0 cholesterol, 4.3 g protein, 36.9 g carbohydrates, 3.9 g fiber, 18 mg sodium.
Pan-fried Pork with Garlic Greens
Yield: Serves 2
3/4 pound boneless pork chops, 1/2-inch thick
2 teaspoons olive oil
2 medium garlic cloves, crushed
Salt and freshly ground pepper
2 ounces washed, ready-to-eat baby arugula (about 2 cups)
2 tablespoons reduced-fat vinaigrette
Remove fat from pork. Heat oil in a nonstick skillet over medium-high heat. When very hot, add pork. Cook 2 minutes, turn, add garlic to the pan and cook 2 more minutes. Remove to individual plates. Salt and pepper cooked sides. Remove skillet from heat and add arugula and vinaigrette. Toss well. The leaves should be warmed but still firm. Spoon over pork.
Per serving: 279 calories (39 percent from fat), 12 g fat (2.6 g saturated, 6 g monounsaturated), 121 mg cholesterol, 38.4 g protein, 3.1 g carbohydrates, 0.5 g fiber, 309 mg sodium.