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Lager-Marinated Grilled Pork Chops

Prep: 10 minutes plus marinating and standing
Grill: 13 minutes • Serves: 8

2bottles (12 ounces each) lager beer
4garlic cloves, minced
1/4cup packed light brown sugar
2tablespoons olive oil
1/2teaspoon salt
3/4teaspoon ground black pepper
8bone-in center-cut loin pork chops (4 pounds)

1.In medium bowl, stir beer, garlic, brown sugar, oil, salt and pepper until brown sugar is dissolved. Divide pork chops into 2 large zip-top plastic bags; pour 1-1/2 cups beer mixture into each bag. Seal bags and refrigerate 4 hours or up to overnight.

2.Prepare outdoor grill for direct grilling over medium heat. Remove pork chops from marinade; discard marinade. Place pork chops on hot grill rack. Cover grill and cook 13 to 15 minutes or until internal temperature reaches 140°, turning once halfway through cooking. Transfer pork chops to large serving platter; let stand 5 minutes. Internal temperature will rise to 145° upon standing.

Approximate nutritional values per serving:
270 Calories, 9g Fat (3g Saturated),
95mg Cholesterol, 249mg Sodium,
4g Carbohydrates, 0g Fiber, 37g Protein

Dietitian’s tips:

For an alcohol-free version, try using non-alcoholic beer, sparkling apple cider or vegetable stock. The apple cider would add a naturally fruity note, while the vegetable stock would add a rich flavor.

To cut back on refined sugars, substitute the brown sugar with pure maple syrup or honey!

Bacon-Corn Sauté

Prep: 15 minutes
Cook: 12 minutes • Serves: 8

6slices smoked bacon, cut crosswise into 1/4-inch pieces
2red bell peppers, chopped (about 2 cups)
1large red onion, chopped (about 2 cups)
4cups fresh corn kernels (from about 6 ears)
1/4cup fresh lemon juice
1/4cup loosely packed thinly sliced fresh basil leaves
2teaspoons Worcestershire sauce
1teaspoon ground black pepper

1.In large nonstick skillet, cook bacon over medium heat 6 to 8 minutes or until crisp, stirring occasionally. With slotted spoon, transfer bacon to small bowl; reserve bacon fat.

2.Add bell peppers and onion to skillet with bacon fat and cook 2 minutes, stirring frequently. Add corn and cook 4 minutes or until vegetables are tender, stirring occasionally. Remove skillet from heat; stir in lemon juice, basil, Worcestershire, black pepper and bacon. Makes about 6 cups.

Approximate nutritional values per serving:
114 Calories, 3g Fat (1g Saturated),
5mg Cholesterol, 138mg Sodium,
19g Carbohydrates, 3g Fiber, 5g Protein

Dietitian’s tips:

For a vegetarian-friendly version, in place of the bacon, sauté peppers and onion in 2 tablespoons coconut oil for a rich flavor!

Stir in 1 cup of black beans to get an extra boost of protein, iron and fiber!

Grilled Sweet Potatoes

Prep: 15 minutes plus standing
Grill: 30 minutes • Serves: 8

1/4 cup olive oil
1 tablespoon chili powder
1 teaspoon salt
1/2 teaspoon cayenne pepper
4 medium sweet potatoes (about 3 pounds), each cut lengthwise into 1-inch wedges
1/2 cup maple syrup

1.Prepare outdoor grill for direct grilling over medium heat. In large bowl, combine oil, chili powder, salt and cayenne. Add potatoes and toss to combine. Cut two 18 x 30-inch sheets of heavy-duty aluminum foil and place on work surface. Place half of potato mixture in center of each piece of foil. For each packet, bring top and bottom sides of foil up and together over center of potatoes, and fold down twice to make a double fold over potatoes. Double fold both open ends of foil packet toward potatoes.

2.Place packets on hot grill rack. Cover grill and cook 30 minutes, turning once halfway through cooking. Carefully remove potato packets from grill; let stand, sealed, 5 minutes.

3.Carefully open 1 end of packets to let steam escape, then pour potatoes into large serving bowl. Serve with maple syrup for drizzling.

Approximate nutritional values per serving:
260 Calories, 7g Fat (1g Saturated),
0mg Cholesterol, 402mg Sodium,
48g Carbohydrates, 5g Fiber, 3g Protein

Dietitian’s tip:

Pair the sweet potatoes, corn sauté and pork with a Garlicky Lemon Yogurt Dip! Mix together: 6 ounces plain Greek yogurt, 2 garlic cloves (minced), 1 teaspoon lemon juice, 1/2 teaspoon parsley flakes, 1/4 teaspoon coarse salt, 1/4 teaspoon cumin powder and ground black pepper to taste!


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