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Saturday, May 9, 2009

[Healthy_Recipes_For_Diabetic_Friends] Marjoram Rubbed Pork & Grilled Potato Salad - 31g Carbs, 4g Fiber

Marjoram Rubbed Pork & Grilled Potato Salad - 31g Carbs, 4g Fiber

From: Eating Well Magazine
NUTRITION PROFILE: High Potassium

Summery and full of fresh herb flavors, this dish is as colorful as
it is tasty. If you have fresh summer squash or eggplant, grill it
as well and toss it into the salad. Serve with a green salad and
cold lemonade.
Servings: 2
ACTIVE TIME: 45 minutes
TOTAL TIME: 45 minutes
EASE OF PREPARATION: Easy

1 small clove garlic, minced
2 Tbsp extra-virgin olive oil
2 Tbsp minced fresh marjoram or oregano
1/4 tsp salt, or to taste
1/4 tsp freshly ground pepper
2 boneless pork loin chops (8 oz), trimmed of fat
3 Tbsp red-wine vinegar
6 small red potatoes, halved
1 small red bell pepper, cut into 2-inch chunks
1 small red onion, cut into 11/2-inch chunks
1/4 cup crumbled feta cheese
6 green olives, pitted and chopped

1. Preheat grill to high.

2. Combine garlic, oil, marjoram (or oregano), salt and pepper in a
medium bowl. Rub 1 teaspoon of the mixture into both sides of pork.
Transfer 1 tablespoon of the mixture to a large bowl and whisk in
vinegar until combined. Add potatoes, bell pepper and onion to the
medium bowl; toss to coat.

3. Oil the grill rack (see Tip). Reduce heat to medium and grill the
potatoes, turning often, until tender, 15 to 20 minutes. Thread the
onion and pepper chunks onto two 10-inch skewers. Grill, turning often,
until charred in spots and tender, 10 to 15 minutes. Grill the pork,
turning once, 6 to 8 minutes total.

4. Add the grilled vegetables to the bowl with the reserved dressing
along with feta and olives; toss to coat. Serve the pork with the salad.

Servings: 2
Nutrition per Serving:
480 Calories, 26g Fat, 7g Sat, 16g Mono, 77mg cholesterol, 30g Protein,
31g Carbs, 4g Fiber, 583mg Sodium, 1,127mg potassium

Nutrition bonus:
Vitamin C (170% daily value), Selenium (59% dv), Vitamin A (25% dv),
Zinc (20% dv).

2 Carbohydrate Servings

Exchanges: 1 1/2 starch, 1 vegetable, 3 lean meat, 3 fat

TIP:
To oil a grill rack, oil a folded paper towel, hold it with tongs
and rub it over the rack. (Do not use cooking spray on a hot grill.)