Easy dinner
Chops, Baked potatoe with dip
low-fat, chol-free
recipe for 4 persons
per person about 550 cals including meat and dip and side salad (with low fat dressing)
prep. time: about 10 min
cooking time: about 45 min (oven)
Ingredients:
4 medium potatoes (as large as a woman's fist), scrubbed and loosely packed in aluminium foil
2 cloves garlick in aluminium foil
for the meat:
4 lean small (like your palm) pork chops, fat cut off, lightly salted, peppered, + oregano, put in aluminium foil like the potatoes
For the dip:
1 cup thick creamy (fat-free) yoghurt
1 tbs finely chopped chives
1 tbs dill
1 tbs finely chopped sweet red pepper
2 teaspoon olive oil
salt & pepper to taste
For the salad:
1 pound (500) of favorite mixed salad greens
3 tbs low fat dressing (max 20% fat)
Preheat the oven on medium (200 degrees celcius), put the potatoes, chops and garlick in. Let bake together until done (about 40 min, check after 30 min).
Take out garlick, mash with the other ingredients for the dip.
Serve the dip on the potatoe and chop, eat with the salad.
This is a full and healthy meal you can serve to the whole family.
