Diabetes Easy Family Meals

fresh ﬁsh, poultry and meat Sage and Maple Roasted Pork and Squash carb choices Cajun Smothered Pork Chops carb choice 1½ Prep Time: 15 Minutes Start to Finish: 1 Hour 10 Minutes Servings: 4 ½ Prep Time: 15 Minutes Start to Finish: 15 Minutes Servings: 4 4 bone-in pork loin chops, ½ inch thick (about 1¾ lb) 1 medium unpeeled buttercup squash, cut into 4 wedges ½ teaspoon seasoned salt ½ teaspoon dried sage leaves ¼ teaspoon garlic powder ¼ cup real maple or maple-flavored syrup 1 tablespoon butter or margarine, melted 1. Heat oven to 425°F. Spray 15x10x1-inch pan with cooking spray. Place pork chops and squash in pan. Sprinkle squash and both sides of pork chops with seasoned salt, sage and garlic powder; rub with fingers to distribute evenly. 2. In small bowl, mix maple syrup and butter. Brush about half of mixture over pork and squash. 3. Cover pan with foil; bake 40 minutes. Turn pork chops over; brush pork and squash with maple mixture. Bake uncovered 10 to 15 minutes longer or until pork is no longer pink in center and squash is tender. High Altitude (3500-6500 ft): No change. Nutrition Information Per Serving: 1 SERVING: Calories 360 (Calories from Fat 130); Total Fat 14g (Saturated Fat 6g; Trans Fat 0g); Cholesterol 95mg; Sodium 250mg; Total Carbohydrate 25g (Dietary Fiber 3g; Sugars 17g); Protein 32g % Daily Value: Vitamin A 130%; Vitamin C 10%; Calcium 4%; Iron 10% Exchanges: 1 Starch, ½ Other Carbohydrate, 4 Lean Meat, ½ Fat 4 2 2 ½ 1 1 bone-in pork loin chops, ½ inch thick (about 1 ¾ lb) teaspoons salt-free extra-spicy seasoning blend teaspoons canola oil medium onion, sliced jalapeño chile, seeded, chopped can (14.5 oz) Muir Glen® organic diced tomatoes, undrained 1. Sprinkle both sides of pork chops with seasoning blend. In 12-inch nonstick skillet, heat oil over mediumhigh heat. Add onion and jalapeño; cook about 2 minutes, stirring occasionally, until slightly tender. Push mixture to one side of skillet. 2. Add pork to other side of skillet. Cook about 3 minutes, turning once, until browned. Add tomatoes. Heat to boiling; reduce heat. Cover; cook 4 to 8 minutes or until pork is no longer pink in center. High Altitude (3500-6500 ft): After adding pork to skillet, cook about 5 minutes. Nutrition Information Per Serving: 1 SERVING: Calories 270 (Calories from Fat 120); Total Fat 13g (Saturated Fat 4g; Trans Fat 0g); Cholesterol 90mg; Sodium 190mg; Total Carbohydrate 6g (Dietary Fiber 1g; Sugars 3g); Protein 32g % Daily Value: Vitamin A 4%; Vitamin C 10%; Calcium 4%; Iron 10% Exchanges: ½ Starch, 4 Lean Meat Betty Crocker Most Requested RecipesTM 43

Table of Contents Feed for the Digital Edition of Diabetes Easy Family Meals

Diabetes Easy Family Meals Contents Carbohydrates Managing Diabetes Quick Skillet Meals and Casseroles Fresh Fish, Poultry and Meat Speedy Soups and Sandwiches Simple Salads and Vegetables Delicious Desserts and Snacks Nutrition and Recipe Testing Guidelines Index

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