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Spicy Grilled Pork, Herbed Potato Salad, Steamed Green Beans, Lower Fat Strawberry Malted
Prep Cook Cals Fat Fat% Chol Pro Carb Fiber Sugar Sod.
35 min 25 min 1037 44.0g 38% 125mg 47.6g 116.4g 14.1g 63.6g 584mg
 view detailed nutritional information
Dietary Exchanges: Milk: 0.8, Vegetable: 3.0, Fruit: 0.6, Bread: 1.1, Lean meat: 3.9, Fat: 6.1, Sugar: 3.6, Very lean meat protein: 0.0
Sam's Spicy Grilled Pork
Prep: 10 min, Marinate: 10 min, Cook: 15 min.
  • 3 Tbs. chili powder
  • 2 tsp. ground coriander
  • 1-1/2 tsp. garlic powder
  • 2 tsp. ground cumin
  • 3/4 tsp. dried oregano
  • 1/2 tsp. chili pepper flakes
  • 4 pork shoulder blade steaks

Prepare grill or broiler. Combine all ingredients, except pork, in a bowl. Rub spice mixture into pork and set aside 10 minutes. Grill or broil 6 minutes per side, or until cooked through.

Per serving: calories 459, fat 37.7g, 74% calories from fat, cholesterol 109mg, protein 25.0g, carbohydrates 5.1g, fiber 2.7g, sugar 0.9g, sodium 141mg, diet points 12.3.

The recommended wines are: Sauvignon Blanc, Zinfandel, or Pinot Noir.

Herbed Potato Salad
Prep: 10 min, Cook: 25 min, plus chilling time.
  • 10 ounces red new potatoes, scrubbed
  • 1/2 cup frozen peas, thawed
  • 1/4 cup green bell pepper, seeded and chopped
  • 3/4 cup nonfat plain yogurt
  • 1 Tbs. parsley
  • 1 Tbs. scallions, sliced
  • 1/2 tsp. dried basil leaves, crushed
  • 1/8 tsp. white pepper

Bring potatoes with enough water to cover, to a boil in a heavy saucepan. Add salt to taste. Cover pan, reduce heat to medium and simmer 25-30 minutes, or until tender. Drain. Rinse under cold running water to cool. Cut into 1/4 inch slices and combine with peas and bell pepper in a bowl. Combine remaining ingredients and salt to taste and pour over potato mixture. Toss gently to coat. Cover and chill.

Per serving: calories 107, fat 0.2g, 2% calories from fat, cholesterol 1mg, protein 5.4g, carbohydrates 21.6g, fiber 2.7g, sugar 5.7g, sodium 56mg, diet points 2.1.

Steamed Green Beans with Lemon Juice
Prep: 5 min, Cook: 10 min.
  • 1-1/2 lbs. green beans, trimmed
  • 2 tsp. unsalted butter, melted
  • 1 Tbs. lemon juice

Place green beans in steamer basket over boiling water. Cover saucepan and steam 8-10 minutes, or until tender. Drain beans and transfer to a serving bowl. Stir in remaining ingredients and pepper to taste.

Per serving: calories 71, fat 2.1g, 23% calories from fat, cholesterol 5mg, protein 3.1g, carbohydrates 12.5g, fiber 5.8g, sugar 4.6g, sodium 11mg, diet points 0.9.

Lower Fat Strawberry Malted
Prep: 10 min.
  • 3 cups strawberries, hulled and halved
  • 3 cups nonfat strawberry frozen yogurt
  • 2 cups skim milk
  • 1/2 cup malted milk powder

Combine all ingredients in a blender and blend until smooth. Serve immediately.

Per serving: calories 401, fat 4.0g, 9% calories from fat, cholesterol 11mg, protein 14.1g, carbohydrates 77.3g, fiber 2.9g, sugar 52.4g, sodium 376mg, diet points 8.3.