7 OR LESS
Pan-fried Pork with Garlic Greens

By Linda Gassenheimer
Knight Ridder News Service

Baby arugula tossed with garlic and dressing makes a quick and colorful topping for pan-fried pork chops. Cooking the chops in a skillet over high heat for just a few minutes keeps the meat juicy and tender.

To speed cooking time for the pork, buy boneless, thin-cut loin chops. They are about 1/2-inch thick and can be found in most supermarkets. To use thicker chops, cut them almost in half horizontally and open them like a book. Then, flatten them to about 1/2-inch thick.

Pan-fried Pork with Garlic Greens

• 3/4 pound boneless pork chops, flattened to 1/2-inch thick
• Olive oil spray
• 2 medium garlic cloves, crushed
• 2 ounces ready-to-eat baby arugula (about 2 cups)
• 2 tablespoons low-fat vinaigrette dressing
• Salt and freshly ground pepper

Remove fat from pork. Heat a nonstick skillet on medium-high heat. Spray with olive oil. When very hot, add pork. Cook 2 minutes, turn, add garlic and cook 2 more minutes. Remove to two plates. Salt and pepper cooked sides. Remove skillet from heat and add arugula and vinaigrette. Toss well. The leaves should be warmed but firm. Spoon over the pork. Makes 2 servings.

• Per serving: 285 calories (40 percent from fat), 12.6 g fat (3.5 g saturated, 4.1 g monounsaturated), 96 mg cholesterol, 37.8 g protein, 4.7 g carbohydrates, 0.4 g fiber, 363 mg sodium.

This entrŽe can be accompanied by spicy roast potatoes. These potatoes are "roasted" under a hot broiler. Be sure to preheat the broiler before adding the potatoes. They take about 15 minutes to cook.

Spicy Roast Potatoes

• Olive oil spray
• 1 pound red potatoes
• 1/8 teaspoon cayenne
• Salt and freshly ground pepper

Preheat broiler. Line a baking sheet with foil and spray with olive oil. Wash potatoes (do not peel) and cut into 1-inch pieces. Spread on baking sheet. Spray potatoes with olive oil spray. Sprinkle with cayenne and salt and pepper to taste. Broil 10 minutes. Remove from broiler and turn. Add a little salt and pepper and return to broiler for 5 more minutes. Remove and toss with a little more salt and pepper. Makes 2 servings.

• Per serving: 215 calories (15 percent from fat), 3.6 g fat (0.5 g saturated, 0 monounsaturated), 0 cholesterol, 4.7 g protein, 40.8 g carbohydrates, 3.7 g fiber, 14 mg sodium.