PORK CHOP PICCATA WITH CAULIFLOWER RICE


CHICKEN SOUP WITH LEMON AND RICE


Zesty lemon and capers pair perfectly with this crispy pork chop.


PREP TIME 10 MIN.– COOK TIME 20 MIN. READY IN 30 MIN.– SERVINGS 4


4 cups cauliflower rice ¼ cup parsley 2 (1 lb) pkgs butcher’s cut boneless pork chops 1 cup flour


3 tbsp butter 5 tbsp olive oil 3 tbsp lemon juice ¼ cup capers ¾ cup low-sodium chicken broth


STEP 1 Prepare cauliflower rice according to package directions. Season with salt (in moderation) and pepper. Toss with half the parsley. STEP 2 Meanwhile, set plastic wrap on bottom and top of pork chops. Pound with a mallet until ½-inch thick. In a shallow bowl, pour flour as well as salt (in moderation) and pepper, to taste. Dredge the pork chops in the flour. STEP 3 Heat a heavy-bottomed pan or cast iron skillet and add 2 tbsp of the butter and half the oil. Sear the pork chops 2 at a time for about 4 min. on each side. Add the remaining oil in between batches. Set pork chops on a paper-towel-lined plate, loosely covered with foil to rest. STEP 4 Reduce heat to low and add remaining butter, lemon juice, capers, and chicken broth to the pan. Bring to a boil and season with salt (in moderation) and pepper. Add pork chops back to the pan. Simmer for about 4 min., or until sauce thickens slightly. Divide pork chops among 4 plates. Pour pan sauce over the pork and top with remaining parsley. Serve with the cauliflower rice.


Per serving: 677 calories, 38g fat, 12g saturated fat, 135mg cholesterol, 1028mg sodium, 35g carbohydrate, 7g fiber, 5g sugar, 50g protein


Nothing warms up a chilly evening like a bowl of chicken soup. A twist of lemon adds a refreshing zing to the broth, and rice and veggies make it a meal.


PREP TIME 10 MIN.–COOK TIME 20 MIN. READY IN 30 MIN.–SERVINGS 4


4 cups low-sodium chicken broth 1 celery stalk 1 cup diced carrots ½ cup diced onion 1 cup minute brown rice


2 cups shredded rotisserie chicken 2 large eggs ½ cup fresh lemon juice 1 bunch fresh chives


Short on time? Look for prepared orange and grapefruit segments in the Produce department. Perfect in lunchboxes, they’re also handy for salads, sauces, and fruit desserts.


STEP 1 Bring broth and 4 cups water to a boil. Chop the celery stalk. Add carrots, onion, and celery to the broth and reduce to a simmer. STEP 2 Meanwhile, prepare rice according to package directions. Add shredded chicken to the broth and continue simmering. STEP 3 Whisk eggs in a large bowl until they become frothy. Beat in the lemon juice and continue to whisk. Remove 1 cup broth from the pot. Allow cup of broth to cool slightly and slowly whisk into the lemon- egg mixture. Pour egg-broth into the pot with the shredded chicken. Add the rice and serve with a garnish of freshly chopped chives.


Per serving: 291 calories, 12g fat, 4g saturated fat, 166mg cholesterol, 210mg sodium, 22g carbohydrate, 3g fiber, 4g sugar, 24g protein


JANUARY 2017 37


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