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    October 2011

    Pork Chops with Apples and Cranberries

    • 1/2 c apple juice
    • 1/2 c low sodium chicken broth
    • 1 T brown sugar
    • 1 1/2 t cornstarch
    • 1/4 t dried sage
    • 1/4 t pepper
    • 4 thin pork chops (4 to 6 oz each)
    • 1 T flour
    • Cooking spray
    • 4 t olive oil, divided
    • 1/2 onion, finely chopped
    • 1 c Rome apples, cored, unpeeled, thinly sliced
    • 3/4 c fresh cranberries (Note: You can freeze any extra cranberries)
    • Fresh sage for garnish (optional)
    • 4 small whole wheat rolls or whole wheat toast


    Combine apple juice, chicken broth, brown sugar, cornstarch, dried sage and pepper in a small bowl, stirring well with a whisk. Dredge each pork chop with flour. Spray a large nonstick skillet with cooking spray. Heat 3 t olive oil in the skillet over medium-high heat. Add the pork chops, and cook 5 minutes on each side or until browned and no longer pink in the center. Remove the pork chops and keep warm. Add 1 tsp olive oil to the pan. Add onion, cover, reduce heat and cook 5 minutes or until the onion is golden brown, stirring frequently. Return the pork chops to the pan, add juice mixture, apples and cranberries. Bring to a boil, reduce heat to low, cover and cook 3 minutes or until cranberries pop, apples are tender and the pork is done, stirring occasionally. Garnish with fresh sage leaves, if desired. Serve with whole wheat toast or a small whole wheat roll.

    4 servings



    Microwaved Sweet Potatoes

    • 4 small sweet potatoes, all about the same size
    • 1 t cinnamon


    Wash sweet potatoes. Do not peel. Puncture a few times with a fork. Place on paper towel. Cook on high for about 12 to 16 minutes, depending on the size. Turn over potatoes halfway through cooking. Let stand 5 minutes after cooking to soften. Very carefully cut a slit in the top of each sweet potato and sprinkle with cinnamon.

    4 servings



    Green Salad

    • 1/4 c green onions, finely chopped
    • 1 T orange rind, grated
    • 2 T orange juice
    • 2 t vinegar
    • 2 T olive oil
    • 6 c dark green lettuce, washed in a clean towel or paper towel and refrigerated in the crisper for an hour or longer.
    • 1 cucumber, washed, halved and thinly sliced
    • 2 green onions, washed and chopped
    • 1 orange, washed, peeled and sectioned


    In a small bowl, combine the 1/4 cup of green onion, grated orange rind, orange juice and vinegar. Let stand 5 minutes. Stir in oil with a whisk.

    In a salad bowl combine the salad greens, cucumber and 2 green onions. Remove 2 cups to a small container for your lunch tomorrow and refrigerate. To the remaining salad, add the orange. Whisk the salad dressing again and pour over the salad, tossing well.

    4 servings


     Note: For your lunch salad the next day, when ready to eat, add 3 oz. chilled, drained tuna, a slice apple and a small amount of low fat salad dressing. Serve with whole wheat bread or whole wheat crackers.



    Apple juice, onion, apples, fresh cranberries, whole wheat bread, sweet potatoes, green onions, orange juice, lettuce, cucumber and oranges are  WIC Approved Foods.