CAJUN ORANGE PORK CHOPS

Cajun Orange Pork Chops Recipe

This dish is quick, delicious and easy on the waistline.” Plus, it’s bursting with flavor! 

• 4 Servings
• Prep: 15 min. + marinating Grill: 10 min.

15 10 25

Ingredients

• 1/2 cup orange juice
• 2 green onions, chopped
• 2 tablespoons orange marmalade
• 2 garlic cloves, minced
• 1 teaspoon Cajun seasoning
• 4 boneless pork loin chops (4 ounces each)

Directions

• In a small bowl, combine the first five ingredients. Pour 1/3 cup marinade into a large resealable bag; add the pork. Seal bag and turn to coat; refrigerate for 8 hours or overnight. Cover and refrigerate remaining marinade for sauce.
• In a small saucepan, bring reserved marinade to a boil. Reduce heat; simmer, uncovered, for 5-7 minutes or until thickened. Keep warm.
• Discard marinade. Using long-handled tongs, moisten a paper towel with cooking oil and lightly coat the grill rack. Grill pork, covered, over medium heat or broil 4 in. from the heat for 4-5 minutes on each side or until a meat thermometer reads 160°. Brush with sauce. Yield: 4 servings.

Nutrition Facts: 1 pork chop equals 

183 calories, 

6 g fat (2 g saturated fat), 

55 mg cholesterol, 

138 mg sodium, 

8 g carbohydrate, 

trace fiber, 

22 g protein.  

Diabetic Exchanges: 

3 lean meat, 

1/2 starch.

MARINATED FLANK STEAK

Marinated Flank Steak Recipe

Seven simple ingredients come together in this flavorful marinade that will really perk up easy-to-cook flank steak. Try placing the strips on a salad with your favorite dressing

6 Servings

Prep: 10 min.
marinating Grill: 15 min.

Ingredients

3 tablespoons canola oil
2 tablespoons lemon juice
2 tablespoons Worcestershire sauce
1 tablespoon dried minced garlic
1 tablespoon Greek seasoning
1 tablespoon brown sugar
1 teaspoon onion powder
1 beef flank steak (1-1/2 pounds)

Directions

In a large resealable plastic bag, combine the first seven ingredients; add the steak. Seal bag and turn to coat; refrigerate for 6 hours or overnight.

Drain and discard marinade. Moisten a paper towel with cooking oil; using long-handled tongs, lightly coat the grill rack. Grill steak, covered, over medium heat or broil 4 in. from heat for 6-8 minutes on each side or until steak reaches desired doneness (for medium-rare, a meat thermometer should read 145°; medium, 160°; well-done, 170°).

To serve, thinly slice across the grain. Yield: 6 servings.

Nutrition Facts:
3 ounces cooked beef equals

196 calories,

11 g fat (4 g saturated fat),
54 mg cholesterol,
269 mg sodium,

2 g carbohydrate,

trace fiber,

22 g protein.

Diabetic Exchanges:
3 lean meat,
1/2 fat.