Pork Chops and Country Gravy

• YIELD: 4 servings (serving size: 1 pork chop, 2/3 cup potatoes, and 1/4 cup gravy)
• COURSE: Main Dishes

Ingredients

• 3/4 teaspoon salt, divided
• 4 (4-ounce) boneless center-cut loin pork chops (about 1 inch thick)
• 1 teaspoon butter
• 1 1/3 cups 1% low-fat milk
• 3 tablespoons all-purpose flour
• 1/4 teaspoon poultry seasoning
• 1/4 teaspoon black pepper
• 1 (20-ounce) package refrigerated mashed potatoes (such as Simply Potatoes)

Preparation

Heat a large nonstick skillet over medium-high heat. Sprinkle 1/4 teaspoon salt evenly over both sides of pork. Add 1 teaspoon butter to pan, stirring until butter is melted. Add the pork to pan, and cook pork for 3 minutes on each side. Remove pork from pan, and keep warm.
Combine low-fat milk and flour, stirring with a whisk. Add the milk mixture to pan, stirring with a whisk. Stir in remaining 1/2 teaspoon salt, poultry seasoning, and black pepper. Return pork to pan. Cover; reduce heat, and simmer for 7 minutes or until gravy is thick and pork is done.
While pork cooks, prepare potatoes according to package directions. Serve with pork.

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• Calories: 322
• Fat 10 grams

                   Chicken Chipotle Salad

4 servings (serving size: 2 1/2 cups)

 Ingredients

• Dressing:
• 1/3 cup chopped fresh cilantro
• 2/3 cup light sour cream
• 1 tablespoon minced chipotle chile, canned in adobo sauce
• 1 teaspoon ground cumin
• 1 teaspoon chili powder
• 4 teaspoons fresh lime juice
• 1/4 teaspoon salt
• Salad:
• 4 cups shredded romaine lettuce
• 2 cups chopped roasted skinless, boneless chicken breasts (about 2 breasts)
• 1 cup cherry tomatoes, halved
• 1/2 cup diced peeled avocado
• 1/3 cup thinly vertically sliced red onion

• 1 (15-ounce) can no-salt-added whole-kernel corn, rinsed and drained

Preparation

To prepare dressing, combine first 7 ingredients, stirring well.

To prepare salad, combine lettuce and remaining ingredients in a large bowl. Drizzle dressing over salad; toss gently to coat. Serve immediately.

Tip: Add a spoonful of adobo sauce for a spicier salad. Kidney or pinto beans also taste great in this dish.

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249 calories and 8 grams of fat for 2 ½ cups of salad