Heart-Healthy Pork Chop Parmesan
— -- Devin Alexander understands the value of cooking healthy meals. The world-famous chef lost 55 pounds and has kept it off for 12 years.
On Tuesday, Alexander showed "Good Morning America" how to prepare healthy Pork Chops Parmesan accompanied by an artichoke and spinach dip that will thrill your taste buds without threatening your waistline.
You can find those recipes, which are from the American Heart Association's new cookbook called "No-Fad Diet," below.
Artichoke and Spinach Dip
Serves 30; 2 tablespoons per serving
Ingredients:
15-to16-ounce can no-salt-added cannelloni beans, rinsed and drained
4 medium green onions (green and white parts), chopped
2 medium garlic cloves, minced
14-ounce can quartered artichoke hearts, rinsed and drained, or 10-ounce package frozen artichoke hearts, thawed and drained
10 ounces frozen chopped spinach, thawed and squeezed dry
1 cup fat-free or low-fat plain yogurt or fat-free or light sour cream
1 teaspoon grated lemon zest
3 tablespoons fresh lemon juice
½ teaspoon ground cumin
¼ teaspoon crushed red pepper flakes
¼ teaspoon salt
¼ teaspoon pepper
In a food processor or blender, process the beans, green onions, and garlic until smooth, scraping the side several times. Add the remaining ingredients. Process until smooth. Transfer the dip to a container with a tight-fitting lid. Refrigerate for 2 hours to 4 days before serving.
Nutritional Value Per Serving:
Calories: 25
Total Fat 0.0g
Cholesterol: 0 g
Sodium: 56 mg
Carbohydrates: 5 g
Sugar: 1 g
Protein: 2 g
Pork Chops Parmesan
Serves 4; 1 pork chop per serving
Ingredients:
Vegetable Oil Spray
2 Tablespoons all-purpose flour
Egg substitute equivalent to 1 egg, or 1 large egg, lightly beaten
2 slices whole-wheat bread
¼ cup snipped fresh parsley or 1 tablespoon dried, crumbled
¼ cup shredded or grated Parmesan cheese
10 medium to large fresh basil leaves or 1 teaspoon dried, crumbled
2 teaspoons fresh thyme leaves or ½ teaspoon dried, crumbled
2 teaspoons fresh oregano leaves or ½ teaspoon dried, crumbled
1 teaspoon garlic powder
1 teaspoon olive oil
¼ teaspoon pepper
4 boneless center-cut pork chops (about 4 ounces each), all visible fat discarded
Preheat the oven to 375 degrees. Lightly spray an 8-inch-square baking pan with vegetable oil spray. Put the flour and egg substitute in two separate shallow bowls. In a food processor, process the remaining ingredients except the pork chops until the bread is chopped into crumbs and the herbs are coarsely chopped. Put the mixture into a third shallow bowl. Set the bowls with the flour, egg substitute, and bread-crumb mixture and the baking pan in a row, assembly-line fashion. Coat a pork chop with the flour, shaking off the excess. Coat it with the egg substitute, then with the bread crumb mixture. Place in the baking pan. Repeat with the remaining pork chops. Bake for 45 minutes, or until the pork is no longer pink in the center.
Nutritional Value Per Serving:
Calories: 251
Total Fat 9.0g
Saturated Fat: 3.0 g Polyunsaturated Fat: 1.0 g Monounsaturated Fat 4.0g Cholesterol: 75 mg
Sodium: 267 mg
Carbohydrates: 11 g
Fiber: 1 g Sugar: 1 g
Protein: 21 g