The recipe you’re interested in, “Healthy Pork on the BBQ,” adapted from the American Heart Association Cookbook, promises a flavorful and nutritious dish that’s perfect for grilling. Here’s a detailed breakdown of the recipe:
Healthy Pork on the BBQ
Cooking Time: 25 minutes
Preparation Time: 10 minutes
Total Time: 35 minutes
Serves: 8 servings
Calories per serving: 355.6
Rating: 5 stars (from 5 reviews)
Ingredients:
- 1/2 cup soy sauce
- 2 tablespoons olive oil
- 1/2 teaspoon garlic powder
- 1/4 cup brown sugar
- 1 teaspoon powdered ginger
- 1 teaspoon pepper
- 8 boneless pork chops
Instructions:
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Marinating the Pork:
- Combine soy sauce, olive oil, garlic powder, brown sugar, powdered ginger, and pepper to create the marinade.
- Pour the marinade over the boneless pork chops, ensuring they are well coated.
- Let the pork chops marinate overnight in the refrigerator for optimal flavor absorption.
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Grilling:
- Preheat your grill to high heat.
- Sear the marinated pork chops on high heat for 3-4 minutes on each side to lock in juices and create grill marks.
- If using a gas grill, lower the temperature to medium or move the pork chops away from direct heat if using charcoal.
- Close the grill lid and grill the pork chops for about 20 minutes or until juices run clear and internal temperature reaches a safe level for pork.
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Additional Tip for Freezing:
- If preparing extra portions for freezing, undercook the pork chops slightly by about half.
- When reheating, this method ensures the pork chops remain tender and moist.
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Serving:
- Once grilled to perfection, slice the pork chops and fan them out on the plate for an attractive presentation.
- Serve alongside your choice of side dishes such as basmati rice, couscous, or orzo to complement the flavors of the dish.
Nutritional Information per Serving:
- Calories: 355.6
- Total Fat: 16.2g
- Saturated Fat: 5g
- Cholesterol: 124mg
- Sodium: 1096.5mg
- Carbohydrates: 8.2g
- Fiber: 0.3g
- Sugar: 7g
- Protein: 41.9g
Recipe Notes:
This recipe is designed to be heart-healthy, using lean pork chops marinated in a savory blend of soy sauce, olive oil, and spices. The marinade not only enhances flavor but also helps tenderize the meat, making it perfect for grilling. The addition of brown sugar and ginger adds a subtle sweetness and depth of flavor, complemented by the slight tanginess of garlic powder.
By marinating overnight, the pork chops absorb the flavors fully, ensuring each bite is packed with deliciousness. The grilling process seals in the juices, resulting in moist and flavorful pork chops that are both satisfying and nutritious. This dish is ideal for a quick weeknight dinner or for entertaining guests with its impressive presentation and savory taste profile.
This recipe’s nutritional profile reflects its emphasis on high protein content with moderate fat and carbohydrate levels, making it suitable for those looking to maintain a balanced diet without compromising on taste.
