Tuesday, July 22, 2014

Pork Chops on Sautéed Kale with Mustard Sauce

4 boneless pork chops
Olive oil spray
1/2 cup fat free chicken broth
2/3 cup fat free half and half 
1 Tbsp spicy brown mustard
2 tsp lemon juice
4 cups baby kale leaves

Spray a nonstick skillet with the olive oil. Salt and pepper both sides of the chops and cook in the skillet over medium heat until lightly browned on both sides. 
Meanwhile lightly spray a small skillet and add the kale. Place a lid on the skillet and allow to cook about 5 minutes or until the kale is wilted. Arrange on a serving platter.

When pork chops are cooked through and browned, arrange on top of the kale. Keep warm 

Pour chicken broth in the skillet used to cook the chops. Stir in the half and half, mustard and lemon juice. Stir while cooking until desired consistency.  I sometimes have to use corn starch to thicken the sauce. Put about 1/4 cup cold water in a small bowl and stir in 1-2 tsp of corn starch. Pour slowly into the sauce while stirring.  Cook until it thickens. 
Spoon the sauce over the chops or just serve it on the side. 

Monday, July 21, 2014

Roasted Squash

Fresh Zucchini and Yellow Squash - cut lengthwise in half and then sliced.    I had about 1 1/2 cups of each.
1/2 medium red bell pepper, diced
3 or 4 green onions, diced including the green tops
salt and pepper
olive oil spray
mozzarella cheese - about 1/2 cup

Spray a 13 x 9 inch pan with the olive oil spray. 
Mix the vegetables with the basil, salt and pepper in a large bowl.  Spray with a little of the olive oil.  Pour into the pan, spreading into a single layer. 

Bake at 350 degrees for 10 minutes. 
Top with the cheese and return to the oven for a few minutes to melt the cheese.

4 servings

Saturday, July 19, 2014

Southwestern Chicken with Salsa Jam

6 chicken tenderloins
Chili powder
Olive oil spray
Shredded Monterey Jack cheese
1 large tomato, diced
2 chipotle chilis in adobo sauce
Juice of 1 lime
Green onions
(My salsa jam was pretty spicy. I might just use one pepper next time) 

Place tenderloins between pieces of heavy duty plastic wrap and flatten with a meat tenderizer until even thickness  place on a large plate and sprinkle with cumin and chili powder on one side only. 

Spray large skillet with the olive oil spray. Cook the tenderloins until cooked through and lightly browned on both sides. 
Remove to a serving platter or plate so they are in a single layer.  
Place shredded cheese over each tenderloin - I used a little less than a tablespoon on each. 

The heat from the chicken will melt the cheese but it helps to cover with another plate or I use a cover we have to use in the microwave. 

Just cover and set aside while making the salsa jam. 

Combine the tomatoes, diced chipotles and lime juice. 

Put the mixture into the skillet you used to cook the chicken. Heat under the tomatoes begin to get soft. I wanted mine less chunky so I used a potato masher to smash the tomatoes. 

Continue to cook a few minutes. 

Check out those tenderloins. By now the cheese should be a gooey melted topping on the chicken. 

Serve by placing a tenderloin on each plate. Top with some green onions and place a spoonful of the salsa jam on the side. If there is jam left, serve on the side.