Recipe

Source: The Diabetes Cookbook/Diabetes Forecast. Recipe Credit: Lara Rondinelli-Hamilton, RD, CDE, and Jennifer Bucko Lamplough.

Servings: 4

Prep Time: 15 minutes

Cook Time: 60 minutes

Ingredients:

Pork Chops:

• 4 loin-cut bone in pork chops
• 1 tbsp salt-free all-purpose seasoning (such as Spike or Mrs. Dash)
• ½ tsp black pepper
• nonstick cooking spray
• 1 ½ tsp olive oil
• 1 large onion, sliced
• 1 ½ cup low sodium chicken broth

Chutney:

• 1 ½ tsp olive oil
• 1 small onion or shallot, diced
• ⅓ cup dried cranberries
• 1 tbsp maple syrup
• 2 tbsp balsamic vinegar
• 1 pinch crushed red pepper flakes
• ⅓ cup water
• ½ cup unsalted chopped walnuts

Procedure:

1. Preheat the oven to 375°F.
2. Trim any visible fat from the pork chops and pat dry with a paper towel. Season both sides of each chop with the salt-free seasoning and black pepper.
3. Add 1 ½ tsp of olive oil and a generous amount of cooking spray to an oven-safe dutch oven or a large skillet heated over high heat.
4. Once the oil is hot, sear each side of the four pork chops until golden brown on each side.
5. Sprinkle the sliced onions over the pork chops and pour the broth on top.
6. Cover and bake in the oven for 45 minutes or until the pork chops are fork tender.
7. While the pork chops are braising, add the remaining 1 ½ tbsp of olive oil to a small nonstick skillet over medium heat. Add the shallots (or onions) and sauté until they begin to caramelize.
8. Add the remaining chutney ingredients except the nuts and simmer until almost all of the liquid evaporates and the chutney is thick and syrupy.
9. Stir in the nuts and remove from the heat. Set aside to cool slightly. The chutney should be served at room temperature.
10. Once the pork chops are done braising, remove the chops from the dutch oven and set aside, leaving the onions and liquid in the pan. Put the dutch oven back on top of the stove over medium high heat. Simmer until almost all of the liquid has evaporated. Pour over the pork chops.
11. Serve one pork chop with ¼ of the onions and 2 tbsp of the chutney.

Roasted Carrots

Source: The Diabetes Cookbook. Recipe Credit: Lara Rondinelli Hamilton, RD, LDN, CDE and Jennifer Bucko Lamplough.

An easy side dish for weeknight meals or holiday entertaining. These carrots are roasted to highlight their natural sweetness and earthiness. They can easily be made the day before a holiday dinner or thrown together in under 30 minutes on the day of a dinner party. Fresh parsley adds a touch of herby brightness to finish this side dish. You could use other fresh herbs like tarragon, dill, mint, thyme, rosemary, or a combination. 

Servings: 8

Prep Time: 5 minutes

Cook Time: 20 minutes

Ingredients:

• nonstick cooking spray
• 1 lb petite or baby carrots
• 1 ½ tbsp olive oil
• 1 tbsp honey or 2 packets artificial sweetener
• 1 tbsp chopped fresh parsley or 1 tsp dried parsley

Procedure:

1. Preheat the oven to 425°F. Spray a baking sheet with cooking spray.
2. In a small bowl, mix together the carrots and olive oil. Pour the mixture onto the baking sheet.
3. Bake for 15-20 minutes, until the carrots are tender.
4. Place the carrots into a bowl and mix with the honey or artificial sweetener. Sprinkle the carrots with parsley or other herbs.