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    April 2011

    Grilled Spiced Pork Chops

    • 6 pork loin chops, 4-6 ounces each, approx. 1/2 inch thickness
    • 1 c low sodium vegetable broth, 8 oz.
    • 2 T lemon juice
    • 2 T brown sugar
    • 1 clove garlic, minced
    • 1/2 t pepper
    • 1/2 t ground ginger
    • 1/4 t ground cloves


    Place pork chops in a heavy sealable plastic bag. Combine broth, lemon juice, brown sugar, garlic, pepper, ginger and cloves. Pour into the bag over the pork chops. Seal bag and marinate in the refrigerator 4 to 8 hours. Prepare grill. Discard marinade. Grill chops 12 to 15 minutes or until no longer pink in the center over direct heat in covered grill, turning once to brown both sides. Serve 4 pork chops with the Brown Rice Pilaf, Orange Glazed Carrots and Fruit Salad for dinner.

    Cook Once/Eat Twice Tip: Reserve the remaining 2 pork chops for lunches the next day. Cut the pork chops off the bone and into bite size pieces and combine them with 2 chopped tomatoes and leftover Brown Rice Pilaf.



    Brown Rice Pilaf

    • 1 c low sodium vegetable broth
    • 1 1/2 c water
    • 1 c long grain brown rice
    • 2 t butter
    • 1/2 t pepper
    • Dash of salt
    • 1 – 16 ounce pkg. frozen green peas
    • 1 large tomato, chopped
    • 2 green onions, chopped
    • 1/2 t dried oregano
    • 1 additional green onion, chopped for garnish, if desired


    Bring broth and water to a boil over medium high heat in a heavy saucepan. Add rice, butter, pepper and salt. Return to a boil. Reduce heat and simmer covered 40 minutes. Add frozen peas, tomato, 2 green onions and oregano without stirring. Cover and simmer another 10 minutes or until rice and vegetables are tender and liquid is absorbed. Stir and fluff with a fork before serving. Garnish with 1 more chopped green onion if desired.

    6 servings



    Orange Glazed Carrots

    • 1 lb carrots, peeled and sliced or 1 lb baby carrots
    • 1/4 c orange juice
    • 1 T brown sugar
    • 1 T heart healthy margarine


    Place carrots in a vegetable steamer over boiling water. Cover and steam 3 to 5 minutes or until crisp tender. Transfer carrots to a serving bowl. Carefully remove the steamer and pour the water out of the pan. Add the steamed carrots back to the pan. Pour the orange juice over the carrots and stir in the brown sugar and butter. Heat on low heat while stirring until the butter and sugar melt. Pour back into serving bowl. Serve with Grilled Pork Chops, Brown Rice Pilaf and Fruit Salad with Citrus Sauce (recipe below)

    4 servings



    Fruit Salad with Citrus Sauce

    • 1 mango, peeled and diced
    • 2 oranges, peeled and diced
    • 2 bananas, peeled and sliced
    • 4 T orange juice
    • 1 T lime juice
    • 1/4 t nutmeg


    Mix the mango, oranges and bananas in a salad bowl. In a small measuring cup, mix the orange juice and lime juice. Pour the sauce over the fruit. Sprinkle with nutmeg.

    4 servings


    Brown rice, frozen peas, tomato, green onions, carrots, mangos, oranges, bananas, limes and orange juice are  WIC Approved Foods.