Belinda's Summer Time Favorites

7/3/2020

This collection of recipes will be great for prepping ahead and enjoying at any grill out or family/friends dinner.

Our Honey Glazed Pork Chops give you a sweet savory taste while the Spicy Mustard Slaw excites your taste buds and the Sweet Potato Fries bring everything into play. Finish by calming all those flavors with the Tasty Blueberry Cheesecake.

 

Recipes from our nutrionitonist Belinda Jones.

Honey Glazed Pork Chops
Yield: 4 servings

Ingredients:
4-6 oz center cut loin chops
Glaze
2 tbsp grated fresh ginger
½ cup honey
1 tsp salt substitute
½ tsp fresh ground black pepper
½ cup natural ketchup
4 tbsp Braggs
2 tbsp Dijon mustard
Dash of hot sauce

Instructions:

  1. Place chops in a ziplock bag, drizzle with Braggs. Let marinate overnight.
  2. Prepare Glaze; Place ingredients for glaze in a saucepan and let simmer for about 10 minutes until well heated through.
  3. After chops have marinated, Remove from marinade, using a pastry brush, baste each side of chop with glaze.
  4. Meanwhile, Coat a nonstick skillet with cooking spray. Heat over medium-high heat. Once skillet is hot, sear each chop for about 2-3 minutes on each side.
  5. Reduce heat to a simmer, pour remaining glaze atop chops, cover and let continue to cook until meat is cook through and an a meat thermometer reads 160.

Nutritional Information:
Each Glazed chop equals 315 calories
Protein-44g
Carbohydrates-14g
Fat-8g


Spicy Mustard Slaw

Ingredients:
1/3 cup fat free mayo
1/3 cup fat free plain yogurt
1 tsp whole grain Dijon mustard
2 tbsp honey
1 tbsp apple cider vinegar
1 tbsp hot sauce
2 cups slaw mix containing red and green cabbage
1 cup shredded carrots and shredded red onion

Instructions:
Combine first six ingredients then pour over cabbage mix tossing until evenly coated.

Nutritional Information:
Each ½ cup serving equals 58 calories
Protein-4g
Carbohydrates-10g
Fat-.5g

 

Baked Sweet Potato Fries
Yield: 4 servings

Ingredients:
2 whole sweet potatoes, peeled, sliced lengthwise, then cut into ¼ inch strips
1 tsp salt substitute
½ tsp paprika
½ tsp granulated garlic
1 tbsp olive oil
A dash of sesame oil

Instructions:

  1. Preheat oven to 450 degrees
  2. Line a cookie sheet with parchment paper.
  3. In a large bowl, combine oils. Add sweet potatoes and toss to coat with oil.
  4. Sprinkle with spices.
  5. Spread sweet potatoes in single layer on prepared baking sheet, being sure not to overcrowd.
  6. Bake until sweet potatoes are tender and golden brown, turning occasionally, about 20-30 minutes. Let cool 5-10 minutes before serving.


Nutritional Information:
Each 1 cup serving equals-88 calories
Protein-1g
Carbohydrates-16g
Fat-2g

Blueberry Cheesecake
Yield: 12 servings

Ingredients:
8 Low fat Honey graham crackers
Lite butter
1 -8oz pkg. low-fat cream cheese
¼ cup sugar substitute
2 tbsp pastry flour
¼ c. egg whites
1 tsp lemon zest
1 tsp vanilla extract
¼ cup all fruit blueberry jam
1 cup fresh blueberries

Instructions:

  1. With oven rack in center of oven; preheat the oven to 375 degrees.
  2. Place graham crackers in food processor and crumble; mix a small amount of butter with crumbs until slightly moistened. Place a thin layer of crumbs along bottom of baking pan.
  3. With an electric mixer on high speed, beat the cream cheese, sugar substitute, egg whites, lemon zest and vanilla in a medium bowl until light and fluffy, slowly fold in flour until well blended. Pour into prepared baking pan atop of crumbs. Bake until puffed and set in the center. About 15-20 min. Cool in pan on rack.
  4. Place the jam in a medium bowl in the microwave on high about 15 seconds, or just until the jam begins to bubble. Gently stir in the blueberries until evenly coated with jam.
  5. Once cheesecake is cooled, cut into squares, spoon the berries over the cheesecakes and refrigerate until ready to serve.


Nutritional Information:
Each serving equals 115 calories
Protein-4g
Carbohydrates-19g
Fat-2.5g

 

**Pictures obtained from an online source

Tags: Blueberry Cheesecake, grill, grill out, Honey Glazed Pork Chops, Spicy Mustard Slaw, Sweet Potato Fries

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