Nutritionist Column, Cathie Ostrowski, M.S. RD., LDN

Back to School Time Dinners!

Dear Readers,

The kids are back in school and life is busier than ever. After school activities and evening sports practices make dinner preparation difficult. Eating well can take a back seat as many families end up at the drive through window, gulping down dinner in the car or at the sidelines of a soccer field.

There are alternatives. All it takes is a little advanced planning. Eating together gives families time to connect and catch up with each other. Use these tips and easy recipes to make delicious meals in 15 minutes or less.

• Plan ahead: Take a look at the upcoming week over the weekend. Plan out your meals and post them on the refrigerator. Write down dinnertimes as well.

• Shop ahead: Make a grocery list over the weekend and keep items such as lean pork, chicken, turkey, fish, vegetables (frozen, and canned are great choices) and bagged salads on hand.

• Convenience foods: Who said convenience foods can’t be healthy? Flavored rice, soups, prepared sauces and sides are great options. Be a savvy label reader. Look for items that are low in saturated fat, cholesterol and sodium. Add extra veggies to your favorite convenience foods.

• Cook ahead: Prepare sides such as rice and baked potatoes ahead of time and keep them in the refrigerator. They can easily be warmed up for a quick side dish.

• Cookbooks: Buy a cookbook featuring quick and easy recipes. Make sure it includes the nutrition facts so you can choose healthfully.

• Don’t forget about pork! Pork is a lean, flavorful family favorite. Try these delicious recipes from the National Pork Council and make dinner fun again for the entire family.

Barbeque Pork Skillet
4 pork chops, 3/4-inch thick
1 teaspoon vegetable oil
1/4 cup Italian dressing
1/4 cup barbecue sauce

Cooking Directions
Heat oil in large skillet over medium-high heat and brown chops about 1 minute on each side. Add remaining ingredients to pan, stirring to blend. Cover and simmer for 5-8 minutes. Serves 4.

Serving Suggestions
This is a quick way to serve up tangy barbecue flavor in a hurry from your stovetop. Serve these saucy chops with warm dinner rolls and deli cole slaw.

California Club Sandwich
6 slices (6 ounces) ham, sliced thin
4 slices seven-grain bread
2 slices provolone cheese
4 lettuce leaves
2 tablespoons honey mustard

Cooking Directions
Toast seven-grain bread; spread one side of each slice with honey mustard. Layer ham on two slices of bread. Top with provolone cheese and lettuce leaves. Add remaining bread; cut into quarters and serve. Serves 2.

Serving Suggestions
This ham sandwich maintains its healthful profile between seven-grain bread. Serve with orange sections and gingersnap

Country Pork Skillet
4 boneless pork chops, diced
1 12-oz jar pork gravy
2 tablespoons ketchup
8 small red potatoes, diced
2 cups frozen mixed vegetables

Cooking Directions
In large skillet, brown pork; stir in gravy, ketchup and potatoes; cover and simmer for 10 minutes. Stir in vegetables; cook for 10-15 minutes longer, until vegetables are tender. Serves 4.

Serving Suggestions
A simple one-dish meal that is completed with a salad and hot biscuits. Be sure that the potatoes are diced uniformly to ensure cooking evenly. For a change try using barbecue sauce or enchilada sauce to give the dish a bit of a kick

Easy Mexicali Pork Chops
4 boneless pork chops, 3/4-inch thick
1 envelope (1/4 cup) taco seasoning
1 teaspoon vegetable oil
Salsa, optional

Cooking Directions
Rub pork chops on both sides with taco seasoning. Heat non-stick skillet over medium-high heat. Brush skillet with oil. Add pork chops and cook for 7-8 minutes, turning once, until evenly browned. Top with salsa, if desired, and serve. Serves 4

Serving Suggestions
Involve the whole household to help with this family friendly meal. Serve with mixed salad greens, Corn Muffins, and top off with sundaes with cinnamon graham cracker cookies. For planovers, cook up a couple extra chops. Cover and chill chops overnight. Thinly slice the chops into strips and reheat in a skillet or the microwave. Wrap in soft flour tortillas with lettuce, tomato, and salsa to make Fiesta Tortilla Wraps.

Garden Fresh Pork Fajitas
1 pound boneless pork tenderloin, cut into thin strips
1/4 cup reduced fat Italian dressing
1/2 medium onion, sliced
1 cup sliced bell pepper (green, red, and/or yellow)
1/2 teaspoon garlic powder
2 tablespoons lemon juice
4 (8-inch) flour tortillas, warmed
Cooking Directions
In heavy plastic bag, combine pork strips and dressing. Refrigerate several hours or overnight. Drain off liquid. Heat a 12-inch nonstick skillet over medium-high heat; stir-fry pork and onion slices for 5 minutes. Stir in peppers and cook 5 more minutes. Add garlic powder and lemon juice; toss to coat. Serve in warm tortillas. Serves 4.

Serving Suggestions
fast and easy, everyone can create fajitas the way they like them. Serve with Four Fruit Salad and a flavored rice mix.

Yours in Good Health,
Cathie Ostrowski, MS, RD, LDN
North Carolina Pork Council Nutritionist