Pork Chops, Mashed Sweet Potatoes, and Asparagus

Pork Chops, Mashed Sweet Potatoes, and Asparagus


It's recipe time!!!



Let's get started with a picture of what you're going to be making:

Looks pretty good, huh?

Here we go...

Marinated and Grilled Pork Chops

Note:  You'll need some time for these to marinade before cooking them!  If you want them for dinner tonight...it's too late, get your marinade put together and put your pork chops in the marinade the morning you plan to have this meal.

What You'll Need:

• 2 - 3 oz. boneless pork chops
• 1/4 cup low sodium soy sauce
• 1/2 cup water
• 2 tablespoons lemon juice
• 2 tablespoons honey
• 1 teaspoon minced garlic
• 1 teaspoon ground black pepper

What To Do:

1)  Make a marinade of the soy sauce, water, lemon juice, honey, garlic, and black pepper.  Mix all ingredient together in a large sealable plastic bag.

2)  Rinse pork chops and place in plastic bag.  Let marinade for at least 6 hours.

3)  When ready, remove from the bag and place on a grill, George Forman grill, or grill pan.  Cook for ten minutes on each side.  Finish in the oven for another 20 minutes, checking for doneness.

Nutrition Facts (per serving) -- Calories: 175  Fat: 7 g  Protein: 22 g

Mashed Sweet Potatoes

Note:  This was my absolute favorite part of the meal.  Again, give yourself some time for this one, it's not a super quick recipe.

What You'll Need:

• 2 medium sweet potatoes (rinsed, peeled, and diced)
• 4 tablespoons 2% milk
• 1 tablespoon sugar
• 1 teaspoon salt
• 4 tablespoons butter or butter substitute (I use Smart Balance)
• 1 tablespoon honey
• Dash of cinnamon

What To Do:

1)  Put the diced potatoes, 2 tablespoons of milk, the sugar, salt, and 3 tablespoons of butter in a covered pot on the stove.

2)  Cook on low for 45 minutes to 1 hour.  Do not turn heat above medium-low or the potatoes will scorch.

3)  The potatoes will be ready when they can be easily pierced with a fork.

4)  Mash the potatoes with a potato masher, add the honey, the rest of the milk and butter, and the cinnamon.

Nutrition Facts (per serving) -- Calories: 250  Fat: 10 g  Protein: 4 g  (note...this is if you use butter substitute, the calories and fat will be more if you use regular butter).

Sautéed Asparagus with Parmesan

What You'll Need:

• 8 spears of asparagus, rinsed
• 2 tablespoons extra virgin olive oil
• 1 teaspoon salt
• 1/2 teaspoon pepper
• 4 tablespoons parmesan cheese
• 1/2 teaspoon garlic, minced

What To Do:

1)  Heat the olive oil and garlic over medium heat.

2)  Season the asparagus with salt and pepper.

3)  Add the asparagus to the pan and cook for 6 to 8 minutes, until tender but still crisp.

4)  Add parmesan and toss.

Nutrition Facts (per serving) -- Calories: 175  Fat: 10 g  Protein: 6 g

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There you have it!  I hope you enjoy it!  If you need any help or have questions, just let me know.

Until Next Time...

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-Tyler