7 OR LESS
Less-fat soul food able to still retain flavors

Associated Press

Charla Draper of Chicago is a soul-food devotee who has developed her own healthy approach to the cuisine for those who love the taste but wish to cut back on the fat and calories. As a nationally recognized food writer and former food editor of Ebony magazine, she brings some authority to her task.

Here is one of her recipes, for other fans of soul food to try. The dish sound familiar — mustardy pork chops. But there's a difference.

"I developed these recipes by taking some of our favorite foods and making them healthier by simply changing the preparation," Draper said. By using different cooking methods you can still enjoy what she refers to as "the legacy of foods considered soul food."

"Most people don't realize that you can keep these delicious, flavorful foods on the dining table by simply trimming some of the fat, calories and sodium from the ingredient list," she said.

The recipe below gives specific details. Some general guidelines from Draper for slimmed-down soul food:

• Choose lean cuts of meat, including pork tenderloin or pork loin chops. Look for loin on the label.
• Pile the plate high with nutrient-rich foods that are naturally low-fat, such as sweet potatoes and leafy green vegetables.
• For extra flavor, use low-sodium seasonings like garlic powder or cayenne pepper instead of salt.

Mustard-Herb Pork Chops

• 1/4 cup Dijon mustard
• 1 tablespoon minced garlic
• 1/2 teaspoon finely chopped fresh rosemary
• 4 center-cut rib loin chops, about
• 1/2-inch thick
• 3/4 cup unseasoned dry bread crumbs
• 1/2 teaspoon paprika
• 1/2 teaspoon salt
• 1/2 teaspoon cracked black pepper

In small mixing bowl combine mustard, garlic and rosemary, mixing until blended. Spread each pork chop with mustard mixture, coating both sides. Chill in refrigerator several hours or overnight.

Combine bread crumbs, paprika, salt and pepper; mix well. Coat each pork chop with crumb mixture. Place pork chops on broiler pan sprayed with nonfat cooking spray. Broil 6 inches from heat for 6 to 8 minutes. Turn chops once, continue cooking 6 to 8 minutes or until chops register internal temperature of 160 F with a meat thermometer. Garnish with fresh rosemary, if desired.

Makes 4 servings.

Nutrition information per serving: 214 calories, 9 g fat (3 g saturated), 35 mg cholesterol, 871 mg sodium, 17 g carbohydrates, 16 g protein, 1 g fiber.

Recipes developed for the Associated Press by Charla Draper, courtesy National Pork Board.

(The Seven or Less format assumes that staples such as oil, cooking spray, salt and pepper are in the pantry.)