Pork Chops and Split Peas with nutrition info

I usually don't plan meals with an eagle eye on nutritional information.  I try to plan a balanced menu over the week that consists largely of fruits/veggies, whole grains and lean protein, but I don't count calories or carbs or fat grams per se.  However, I'm prepping some meals for loved ones with a constellation of health issues and food allergies, so I'm paying closer attention than usual to the nutritional details of my recipes.  I'll be including with the next several recipes the nutrional breakdown as determined by using the calorie calculator from http://www.sparkrecipes.com/.

A lot of the recipes I'm preparing are adapted from the South Beach Diet cookbooks.  While we are not strict SBD adherents any more, there's a lot to be said for these cookbooks and for the notion that eating well is not hard or tricky, but merely a matter of eating more nutrient-packed green and less nutrient-deficient white (though I do think SBD could be more attentive to sodium content and rely on fewer Miracles of Modern Chemistry to achieve its low-carb goal).  At least, that's what I take away from SBD. 

So, first up is Bolivian Pork Chops and Split Peas.  The menu is from the SBD cookbook, but the recipes have been significantly overhauled to make them easier to prepare, less killer-spicy and more freezer-friendly.

Bolivian Pork Chops
Serves 4

1 lb. thin cut boneless loin pork chops
1 tbsp cumin
1 tbsp grated lemon peel
1/2 tbsp cardamom
1/2 tbsp coriander
3/4 tsp black pepper
1/4 tsp cayenne

Combine spices and lemon peel and rub liberally on pork chops.  Fridge or freeze at this point (vacusealing does marvelous things for the dry rub on the pork).

To cook, thaw and heat 1 tbsp canola oil in a skillet over medium heat.  Cook 4 minutes per side (slightly longer if using thicker cut chops). 

Nutritional info

Split Peas
Serves 4

1 cup uncooked split pleas
1 bay leaf
1/2 tsp cumin
1 chicken bouillon cube
1/4 medium onion, chopped
1 clove garlic, chopped
1/2 cup vermouth
1 tsp liquid smoke

To make a kit, combine the split peas, bay leaf, cumin and bouillon cube in a freezer bag.  Combine onion and garlic in another bag.  Combine vermouth and liquid smoke in a third bag.  Freeze or fridge all together with the cooking directions.

To cook, thaw and saute the onion and garlic in 1 tbsp olive oil for 5-7 minutes, until soft.  Stir in split pea mixture and vermouth.  Add 2 1/2 cups water.  Bring up to a simmer and simmer uncovered for 45 minutes, adding water if needed.

Nutritional info Pin It