Braised Pork Chops For Dinner

By Suzanne Anderson March 20, 2023 14 mins read 99 Views

Braised Pork Chops With Orange-Mustard Sauce

Ingredients

Flour
2 9-10 oz. 1 inch thick pork chops
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 tablespoon vegetable oil
1 teaspoon freshly chopped ginger root
1/4 cup orange juice
1 tablespoon soy sauce
1 tablespoon honey
1 tablespoon Dijon mustard
2 cloves garlic, minced

Directions

Season chops with salt, pepper, and lightly coat them in flour.
Oil can be heated in a 10-inch skillet covered with aluminum foil. Heat on medium heat.
Brown chops, 3-4 min per side

Mix together the ginger root, orange juice and soy sauce in a small bowl. Add honey, mustard, garlic, and soy sauce.

Pour ginger mixture over chops. Simmer, covered,10 minutes. Serve the cooked chops on a plate. Pour the sauce over the pork.

Honey- Baked Acorn Squash

Ingredients

1 small acorn squash
Cut into 1-inch strips, seeds removed
1/8 teaspoon ground cinnamon
1/8 teaspoon salt
1/8 teaspoon ground pepper
1 tablespoon honey

Directions

Pre-heat the oven to 400°F. Place the squash skin-side down in a baking dish.

Sprinkle the squash with the cinnamon, salt and pepper and then drizzle the honey. Bake covered for 30 minutes or until the squash is browned around edges and tender when pierced using a fork.

Oven Fried Zucchini Sticks

Ingredients

Non-stick cooking spray
1 medium unpeeled zucchini
1 tablespoon olive oil
2 tablespoons Italian bread crumbs
1 cup grated Parmesan cheese
1/4 teaspoon garlic powder
1/4 teaspoon salt and 1/4 teaspoon pepper

Directions

Preheat the oven to 400°F
Use parchment paper or spray the cookie sheet with nonstick spray.
In a shallow bowl, combine bread crumbs, parmesan cheese and garlic powder.

Slice zucchini into quarters along the length of the spears. Place the zucchini spears in an oil-proof bag. Close the bag and shake the bag to coat the spears.

To lightly coat each spear, roll it in the breadcrumb mix.
Place coated spears in one layer on a cookie sheet.
Bake for between 10-12 minutes, or until golden and crispy.

Frequently Asked Questions

Is the Mediterranean diet mostly plant-based or is it?

Yes, the Mediterranean Diet consists primarily of plants. The Mediterranean Diet is primarily plant-based. This includes fruits, vegetables and legumes as well as nuts and seeds. However, animal proteins such as poultry, fish, and red meat are also present in smaller portions due to their traceable presence around the Mediterranean Sea historically. For those who choose to live a vegetarian or vegan lifestyle, these protein sources may be avoided. For additional nutrition and protein, you can also consider other dairy sources like tofu or soy yogurt.

Is regular olive oil okay to be used in place of extra virgin?

You can choose regular olive oil over extra virgin olive if you follow the Mediterranean diet. Extra Virgin Olive Oil or EVOO is preferred because it has more nutritional benefits and a richer flavor. Regular olive oils, however, are still an option. They have a milder flavor profile. Regular olive oil can be used for daily meals such as stir-frying and roasting vegetables. It is more affordable than EVOO and may be more suited for high heat applications like deep frying. It doesn't contain the same nutrients as EVOO. So make sure you get all of these benefits in your diet.

How do I start the Mediterranean diet

The first step to a Mediterranean diet is to stock your kitchen with fresh food, such as fruits and vegetable. This could mean that you prepare different vegetables and protein every week, which can then be used in recipes the following day. Refined grains can be replaced with whole grain alternatives like quinoa and oat groats or millet. In order to enhance flavor and nutrition, it is important to include healthy fats such olive oil and sesame in your meal prep. Finally, seasonings, including garlic, oregano, basil, and turmeric, are all good additions to meals and will help reduce the need for added sugar or salt!

Can the Mediterranean Diet be made gluten-free?

Yes, the Mediterranean Food Plan can be made gluten-free. Whole-grain carbohydrates like wheat and barley can be replaced by gluten-free grains like millet or quinoa. Additionally, fruits like melon and pears, fresh vegetables, legumes, nuts, and seeds are naturally gluten-free options that should feature heavily in this diet. If you are intolerant to dairy or milk, it is possible to opt for lactose-free products. Other ideas include making porridge for breakfast instead of oatmeal, baking salmon with potatoes, bean soup, or roasting vegetables with herbs.

Is the Mediterranean diet too expensive?

The Mediterranean diet is usually affordable, and includes easily accessible and affordable ingredients. Many of the staple foods can be found at local supermarkets or farmers' markets. Shopping for organic products, premium proteins or specialty items like extra virgin olive oil, can prove more costly. You should set a budget and plan your meals accordingly. Additionally, using leftovers from previous meals and bulk-freezing food items like fish and grains will help save money over time.

What are the main ingredients in a Mediterranean diet

Mediterranean cuisine includes fruits, vegetables (at least twice per week), whole grains, legumes. Nuts are an option. It is better to eat fresh ingredients than processed foods. Use herbs to enhance your meals. It is essential to incorporate regular exercise into your daily routine in order to reap all the benefits of this diet. The diet can be made more enjoyable if you share mindful eating methods with family members and friends while sharing food.

Statistics

Other components in tomatoes may help reduce the risk of blood clots, thereby protecting against cardiovascular disease, according to a March 2019 review in Critical Reviews in Food Science and Nutrition. (everydayhealth.com)
The Mediterranean Diet group had a 30% lower relative risk of cardiovascular events compared to the low-fat diet group. (my.clevelandclinic.org)
Choose fat-free or 1% milk, yogurt, and cottage cheese. (my.clevelandclinic.org)
Benefits of Replacing foods high in saturated fats (like butter) with plant sources high in monounsaturated fatty acids, like olive oil, may help lower the risk of heart disease by 19 percent, according to research. (everydayhealth.com)

External Links

How To

How the Mediterranean Food Diet Can Help You Lose Weight & Feel Great

The Mediterranean Diet is a diet that emphasizes healthy fats as well as whole grains, legumes, fresh fruits, and vegetables. It has been shown that it can have numerous health benefits including lower blood lipids, improved glucose management, reduced risk for certain types of cancer and depression, better cardiac and cognitive function, and better weight management. Here are some helpful tips to help you adopt the Mediterranean diet. Start by switching high-calorie snack foods like chips to nutrient-dense veggies. Learn how spices and other vegetable-derived ingredients can be used to enhance your diet. Incorporate grains, legumes, as well as high-fiber products to increase satisfaction after meals. Following these steps will help one enjoy their food while pursuing a healthier lifestyle and potentially additional health benefits such as a longer lifespan and higher quality of life.