1 teaspoon ground cumin
1 teaspoon chili powder
2 teaspoons cider vinegar
1/2 teaspoon ground cinnamon
4 (6-ounce) lean center-cut pork chops (about 3/4 inch thick)
1 teaspoon vegetable oil
1 (16-ounce) package frozen whole-kernel corn, thawed
1 1/2 cups chopped red bell pepper
1/2 cup chopped green onions
2 tablespoons finely chopped pickled jalapeño pepper
4 teaspoons bottled minced garlic
1 teaspoon dried oregano
1 (14 1/2-ounce) can diced tomatoes, drained
Parsley sprigs (optional)

Combine first 4 ingredients; stir well. Rub cumin mixture over both sides of chops. 

Heat oil in a large nonstick skillet over medium-high heat until hot. Add pork chops; cook 3 minutes on each side or until browned. Add remaining ingredients (except parsley), scraping pan to loosen browned bits. 

Cover, reduce heat, and simmer 45 minutes or until pork is tender. Garnish with parsley sprigs, if desired. 

Serving Size: 1 chop and 1 cup sauce

Calories: 308     Cholesterol: 53mg    Sodium: 127mg    Carbohydrates: 35g

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Ham Tetrazzini
(makes 5 servings)

1/4 cup all-purpose flour
1 cup low-salt chicken broth
1 cup 2% reduced-fat milk
1/4 teaspoon black pepper
1 tablespoon stick margarine or butter
2 cups sliced mushrooms
1/2 cup diced green bell pepper
3 cups hot cooked wide egg noodles (about 5 ounces uncooked pasta)
1 cup cubed cooked ham (such as Light and Lean)
1/3 cup grated Parmesan cheese
1 tablespoon dry sherry
1/3 cup dry breadcrumbs

Preheat oven to 450º.

Place flour in a bowl; add broth, milk, and pepper. Stir the flour mixture well with a whisk.

Melt margarine in a nonstick skillet over medium-high heat. Add mushrooms and bell pepper; sauté 3 minutes. Add flour mixture. Cook 2 minutes or until thick and bubbly; stir constantly. Combine sauce, noodles, ham, cheese, and sherry in a 1 1/2-quart casserole or 10-inch round gratin dish; sprinkle with breadcrumbs. Bake at 450º for 10 minutes or until bubbly. 

Serving Size: 1 cup

Calories: 318     Cholesterol: 61mg    Sodium: 581mg    Carbohydrates: 40g

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Smothered Pork Chops
(makes 6 servings)

1 Tablespoon arrowroot (or 1/2 Tablespoon not/Starch) 
1 can (14 1/2 oz.) Beef Broth 
1/8 teaspoon pepper 
2 Tablespoons butter 
6 Pork Chops, 1/2" thick (center cut or boneless) 
1 bundle of green onions chopped
2 green peppers cleaned and chopped

Mix arrowroot (or not/Starch), broth, green onions and peppers. 
Melt butter in skillet and saute chops, cooking until browned. Remove chops and set aside. 

Lower skillet heat a bit and add onion (add extra butter if needed) and cook until tender-crisp. Add broth mixture. Cook until mixture boils and thickens, stirring. Return chops to skillet. 

Cover and cook over low heat 5 minuntes or until done.

2 grams of carbohydrates per serving.

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