1 can (14-1/2 ounces) reduced-sodium chicken broth
1 cup fat-free milk
Place potatoes in a 5-or 6-qt. slow cooker coated with cooking spray. In a large nonstick skillet, brown pork chops in oil in batches.
Place chops over potatoes. Saute onions in drippings until tender; place over chops. Melt butter in skillet. Combine the flour, salt, pepper and broth until smooth. Stir into pan. Add milk. Bring to a boil; cook and stir for 2 minutes or until thickened.
Pour sauce over onions. Cover and cook on low for 8-10 hours or until pork is tender. Skim fat and thicken cooking juices if desired.
Nutritional Facts 1 each: 372 calories, 12g fat (4g saturated fat), 90mg cholesterol, 389mg sodium, 29g carbohydrate (6g sugars, 2g fiber), 35g protein. Diabetic Exchanges: 4 lean meat, 2 starch, 1 fat. Originally published as Pork Chops with Scalloped Potatoes in Healthy Cooking October/November 2010, p57
In a small bowl, mix butter, cilantro, lime juice and lime peel. Shape into a log; wrap in plastic wrap. Refrigerate 30 minutes or until firm. Wrap each ear of corn with a piece of heavy-duty foil (about 14 in. square).
Grill corn, covered, over medium heat 15-20 minutes or until tender, turning occasionally. Meanwhile, cut lime butter into 12 slices. Remove corn from grill. Carefully open foil, allowing steam to escape. Serve corn with butter and, if desired, cheese.
1 ear of corn with 2 teaspoons butter (calculated without cheese) equals 145 calories, 9 g fat (5 g saturated fat), 20 mg cholesterol, 67 mg sodium, 17 g carbohydrate, 2 g fiber, 3 g protein.
1 cup (4 ounces) Italian-style panko (Japanese) bread crumbs
1/4 cup butter, melted
Preheat oven to 350°. Place cauliflower in a stockpot; add water to cover. Bring to a boil. Reduce heat; simmer, uncovered, 10-12 minutes or until very tender. Drain; transfer to a large bowl. Mash cauliflower; stir in cheeses, cubed butter and seasonings. Transfer to a greased 3-qt. or 13×9-in. baking dish.
In a small bowl, mix bread crumbs and melted butter until evenly coated; sprinkle over cauliflower mixture. Bake, uncovered, 40-50 minutes or until heated through and topping is golden brown.
Freeze option: Cool unbaked casserole; cover and freeze. To use, partially thaw in refrigerator overnight. Remove from refrigerator 30 minutes before baking. Preheat oven to 350°. Bake casserole as directed, increasing time as necessary to heat through and for a thermometer inserted in center to read 165°.
3/4 cup equals 238 calories, 17 g fat (10 g saturated fat), 41 mg cholesterol, 612 mg sodium, 14 g carbohydrate, 4 g fiber, 9 g protein.