Free Diet Recipe

Ingredients:
4 pork loin or rib chops, about 3/4-inch thick
Salt and coarsely ground black pepper to taste
4 thin onion slices, about 1/4-inch thick
4 thin lemon slices, about 1/4-inch thick
1/4 cup packed brown sugar
1/4 cup ketchup(Chili sauce or your favorite barbecue sauce may be substituted.)

Preparation:
Preheat oven to 350 ° F. has Sprinkle both sides of pork chops with salt and pepper. Place pork chops in shallow baking pan. Top each pork chop with a slice of onion, a slice of lemon, 1 tablespoon brown sugar and 1 tablespoon of tomato sauce.

Cover and cook for about 20 minutes. Remove lid and cook, basting with sauce on the ribs from time to time, another 30 minutes or until internal temperature reaches a temperature of 155 ° F on a meat thermometer. Remove from oven and serve.

Recipe makes 4 servings.
Each Serving Totals – 3 Fat Grams, 157 calories, 3.9 WW Points

Ingredients

• 1/4 cup freshly squeezed orange juice
• 1 teaspoons grated orange zest
• 1 tablespoons freshly squeezed lime juice
• 1 tablespoon extra-virgin olive oil
• 1 teaspoon grated ginger root
• 1 clove garlic, minced
• 1/4 teaspoon hot pepper sauce
• 1/2 teaspoon dried oregano, crushed
• 1/2 teaspoon coarse kosher salt
• 1/4 teaspoon coarsely ground black pepper
• 4 chicken breasts halves (3-ounce each), boneless and skinless

Preparation:

In a large bowl or resealable plastic bag, combine orange juice, orange zest, lemon juice, olive oil, ginger, garlic, chili sauce and oregano , add the chicken. Cover and marinate in refrigerator for 3 hours or overnight.

When you’re ready to cook, remove chicken from marinade. Sprinkle chicken with salt and pepper. Place chicken on prepared grill and proceed as follows:

For Charcoal Grill: When coals are ready, spread over the edge of the hearth (24 “round) and keep a spray bottle near the fire to extinguish the flames. Turn the chicken often and do not let burn. Boobs take about 25 minutes or until a meat thermometer registers an internal temperature of 165 aa ° F (juices will run clear when cut with a knife). Do not close the lid.

Gas BBQ (because it can maintain a hot fire, without closing the lid): Place the cooked chicken to the hot grill. Covered barbecue with a lid, open any vents, and bake about 20 to 25 minutes or until a meat thermometer registers an internal temperature of 165 degrees F (juices will run clear when cut with the tip a knife), turning several times during the barbecue.

Diet Recipe for 4 servings.
Per Serving – 6.5 fat grams, 192 calories, 5 WW points

Ingredients
2 (14-ounce) cans sauerkraut, drained and rinsed
2 teaspoons caraway seeds
4 pork loin chops (1/2-inch thick)
Pepper to taste
2 cooking apples, peeled, cored, and sliced
2 tablespoons raisins
4 teaspoons firmly packed brown sugar
4 tablespoons apple juice or water

Preparation:
Preheat oven to 375A ° F. Grease shiny side of four sheets of heavy foil. Sauerkraut place in a colander, squeeze the excess liquid.

Place 1 / 4 head of cabbage in the center of each sheet of foil, sprinkle with caraway seeds on top. Place pork chops on top of sauerkraut and season with pepper. Apple slices and raisins evenly over pork chops. Sprinkle each serving with 1 teaspoon of brown sugar. Above each hand, 1 tablespoon apple juice or a tablespoon of water.

Finally, bring two opposite ends of foil and more, make a double fold to seal tightly. Close both ends tightly sealed. Place packets on baking sheet and bake for 1 hour or until cooked through, remove from oven. Pork mixed carefully open packets and transfer to individual plates.

Recipe makes 4 servings.
Each Serving Totals – 3.1 Fat Grams, 163.1 calories, 4.2 WW Points

Ingredients

• 2 tablespoons minced fresh ginger
• 1 tablespoon minced garlic
• 1 tablespoon red chili flakes
• Juice from one lime
• 1 tablespoon brown sugar
• 4 tablespoons soy sauce
• 1 tablespoon sesame seed oil
• 1 (1 1/2-pound) flank steak (Tenderized round steak may also be substituted in this recipe.)

In a small bowl, combine ginger, garlic, chili flakes, lime juice, brown sugar, soy sauce, and sesame seed oil. Pour mixture over flank steak and let marinate for 1 hour.

Either grill, broil, or pan fry flank steak over high heat to medium rare or until the internal temperature reaches desired temperature on your meat thermometer (see below). NOTE: This steak is best cooked rare to medium rare.

Rare – 120°F
Medium Rare – 125°F
Medium – 130°F

Remove from heat and let steak rest 5 minutes before slicing. With a sharp knife, slice steak thinly against (diagonal) the grain. Place on a platter or individual dinner plates.

Number of Serves: 6 servings.
Each Serving Totals – 6.8 Fat Grams, 172.7 calories, 4.4 WW Points