4 boneless pork loin chops (about 4 oz each)
2 Tbsp. packed brown sugar
salt and pepper, to taste*
1/8 tsp. ground cinnamon
1/8 tsp. ground nutmeg
1 Tbsp. butter
2 apples, peeled, cored and sliced
Preheat oven to 175 degrees. Place a medium-sized dish in the oven to warm.
Heat a large skillet coated with cooking spray over medium-high heat; place pork chops in pan and cook 5 to 6 minutes, turning occasionally, until done and internal temperature reaches 145 degrees. Remove from heat and keep warm in the heated dish in the oven.
Meanwhile, in a small bowl, combine brown sugar, salt and pepper, cinnamon and nutmeg. Add butter to the skillet and stir in brown sugar mixture and apples. Cover and cook until apples are tender. Remove apples with a slotted spoon
and arrange on top of chops. Keep warm in preheated oven. Continue cooking sauce, uncovered in skillet, until thickened slightly; spoon sauce over apples and chops.
Serves 4. Per serving: 330 calories, 10 g fat,
39 g protein, 19 g carbohydrate, 2 g fiber,
125 mg sodium
*additional salt and pepper not included in analysis
1 ripe avocado, halved, seed removed
2 TBS white wine vinegar
2 tsp Dijon mustard
3 TBS walnut oil or extra-virgin olive oil
Kosher salt and freshly ground black pepper
1/2 bunch kale (8 oz), stemmed and coarsely chopped
1 small red beet, peeled and thinly sliced
1 sweet, crisp apple, cored and cut into thin wedges
1/2 cup toasted walnuts, chopped
Combine avocado, vinegar, mustard, and oil in a food processor. Pulse until smooth. (It will be thick.) Season with salt and pepper.
Combine kale, beets, apple, and walnuts in a large bowl. Toss with avocado dressing. Season with salt and pepper. Serve immediately.
Makes about 2 ½ cups
2 apples, peeled if desired*
1 cup chopped rhubarb
½ cup sliced strawberries
¼ cup sugar
1/3 cup orange juice
1 tsp. Orange zest, if desired
Core and chop apples. In a saucepan over medium heat, place apples with 1 Tbsp. Water. Cook apples about 5 minutes, stirring often, until apples soften slightly. Add remaining ingredients then turn heat up slightly to bring to a boil. Once boiling, reduce heat and continue to cook, stirring often, for 10 minutes or until apples and rhubarb are soft. More water or sugar can be added to taste. Cooled applesauce can be pureed in a blender or food processor if a smoother consistency is desired.
*Leave the peel on apples on for added fiber and nutrients
Per ½ cup serving: 100 calories, 0 g fat, 1 g protein, 27 g carbohydrate, 3 g fiber, 0 mg sodium.
from the Lundberg rice website
1 1/2 cups Lundberg Wild Blend®
3 1/2 cups water
1/2 cup fresh parsley, chopped
2 Tablespoons olive oil
1 medium onion, chopped
3 cups 1/2 inch cubed butternut squash (from 1-1/2 pound squash)
2 apples, unpeeled, cored, cut into 1/2 inch cubes
1 Tablespoon dried thyme
1 cup chicken broth or water
1/2 cup walnut pieces
Directions: Preheat oven to 425°F. 9 X 13 inch well buttered baking dish. Combine water and Lundberg wild blend in a large saucepan with lid. Bring water to boiling, reduce heat to simmer and cover. Cook 50 minutes, remove from heat with lid on and steam 10 minutes. Stir in parsley and set aside. Heat oil in a large skillet and sauté onion over medium-high heat until translucent. Add butternut squash, apples, and thyme and sauté 5 minutes. Stir in broth. Combine rice and onion/butternut squash/apple mixture and pour into a buttered 9X13 inch baking dish. Sprinkle walnuts over the top. Bake 425°F for 20-25 minutes. until heated through and squash is tender.
Serves 10-12. Nutritionals: Serving size 1 cup, Calories 120, Calories from Fat 40, Total Fat 4.5g (Sat. Fat .05g, Trans Fat 0g), Cholesterol 0mg, Sodium 60mg, Total Carbohydrates 20g, Fiber 2g, Sugars 3g, Protein 3g.
1 cup sugar
1 cup flour
1 1/2 tsp baking powder
2/3 cup sugar
2/3 cup flour
6 TBS butter
1 tsp cinnamon
Directions: Beat eggs, sugar, flour, and baking powder. Stir in apples. Pour into a 9×13” greased baking dish. Mix together topping (should be somewhat crumbly). Sprinkle over apple batter. Bake at 350 for 40 minutes.
1 cup chopped tart cooking apples (peelings may be left on if desired)
¼ cup brown sugar, packed
2 Tbsp. butter, melted
¼ tsp. ground cinnamon
2 Tbsp. chopped pecans
1 medium acorn squash, halved and seeded
Directions: In a medium bowl, stir apples, brown sugar, butter and cinnamon to coat. Place squash cut-side up, in an 8 x 8-inch microwave safe baking dish. Fill each squash half with half of the apple mixture. Cover loosely with plastic wrap and microwave on high for about 20 minutes or until squash is soft. Sprinkle with pecans before serving. Squash may also be baked in an oven (covered with foil) at 350 for 45 minutes or until soft.
Serves 2. Per serving: 300 calories, 9 g fat, 2 g protein, 59 g carbohydrate, 5 g fiber, 55 mg sodium