BBQ Pork Chops This meal with transport you to summertime. Get your veggies in by adding ready-made coleslaw from the deli. It’ll keep in your refrigerator for a week.  WORK TIME: 10 MINUTES / TOTAL TIME: 20 MINUTES / SERVINGS: 4 2 Tbsp ketchup 1 Tbsp coarse-ground or Dijon mustard 2 tsp honey 1 tsp olive oil 1 tsp reduced-sodium soy sauce ½ tsp balsamic vinegar ½ tsp salt ¼ tsp freshly ground black pepper 4 bone-in, ¾"-thick pork rib chops

  1. COMBINE all ingredients except pork in small bowl and beat with fork to make barbecue sauce.2. HEAT large nonstick skillet over high heat. Spray pan with oil and brown chops about 2 minutes on each side. Reduce heat to medium.3. COAT tops and sides of pork with half of the sauce. Turn and coat other side with remaining sauce.4. COOK about 3 minutes, turning once. NUTRITION (per serving) 346 cal, 38 g pro, 5 g carb, 0 g fiber, 18 g fat, 6 g sat fat, 569 mg sodium Time saving tip: Use the same teaspoon for the honey that you used for the oil. the honey will slide right off the slick spoon, and you’ll have just one to wash. [header=Fast Oven Fries] Fast Oven Fries So much easier than frying—and better for you, too! You’ll be amazed by how crisp and delicious these are.  WORK TIME: 5 MINUTES / TOTAL TIME: 30 MINUTES / SERVINGS: 4 2 lg baking potatoes, peeled and cut into 1/4"-thick strips (about 1 lb) 2 Tbsp canola oil
  2. HEAT oven to 450°F. Dry potatoes with paper towels and put on rimmed baking sheet. Toss with oil and spread out in a single layer.2. BAKE until tender and well browned, turning once, 20 to 25 minutes. Season to taste with salt and serve. NUTRITION (per serving) 143 cal, 2 g pro, 19 g carb, 0 g fiber, 7 g fat, 0.5 g sat fat, 4 mg sodium For dessert: Tropical Sorbet Layer coconut and mango sorbets in any tall, thin glass. Or just serve small scoops side by side in bowls. [header=Tuna Noodles with Peas] Tuna Noodles with Peas No baking required for this tuna noodle casserole makeover. It’s even better than you remember—but healthier and quick enough for a weekday dinner.  WORK TIME: 20 MINUTES / TOTAL TIME: 30 MINUTES / SERVINGS: 4 1 lg whole wheat pita or 2 slices whole wheat bread8 oz wide egg noodles2 c frozen peas2 Tbsp olive oil2 lg cloves garlic, crushed½ c sour cream2 cans (5 oz each) tuna in olive oil½ tsp salt¼ c chopped flat-leaf parsley
  3. PULSE pita in food processor until roughly chopped. Toast in toaster oven until just golden brown, about 3 minutes. Set aside.2. COOK noodles per package directions, adding peas during last 2 minutes. Reserve 1/4 cup of cooking liquid and drain noodles.3. ADD oil and garlic to pasta pot over low heat and cook until just beginning to color, about 30 seconds.4. TURN off heat. Stir in reserved cooking liquid, sour cream, tuna (with oil), and salt, and mix well. Stir in pasta with peas and parsley. Season to taste with salt and pepper. Serve topped with reserved bread crumbs. NUTRITION (per serving) 528 cal, 28 g pro, 53 g carb, 6 g fiber, 23 g fat, 6 g sat fat, 987 mg sodium Money saving tip: Don’t let leftover bread go to waste; make them into crumbs, as directed in step 1, above. they’ll be cheaper and better than store-bought—and will keep in the freezer for months. [header=Instant Garden Salad] Instant Garden Salad We like to make this with the multicolored Italian mixed greens that include slightly bitter radicchio balanced by mild romaine and leaf lettuce.  WORK TIME: 5 MINUTES / TOTAL TIME: 5 MINUTES / SERVINGS: 4 2 Tbsp olive oil 2 tsp lemon juice (from ½ lemon) 10 oz bag prewashed salad greens 3 scallions, chopped
  4. WHISK oil, lemon juice, and salt and pepper to taste in large bowl.2. ADD greens and scallions and toss to coat. NUTRITION (per serving) 76 cal, 1 g pro, 4 g carb, 1 g fiber, 7 g fat, 1 g sat fat, 10 mg sodium For dessert: Quick Banana-Orange Delite Macerate sliced bananas and oranges with a little grated orange zest and a sprinkling of sugar. [header=Tomato-Topped Meat Loaf] Tomato-Topped Meat Loaf Use your favorite Italian seasoning—rosemary, oregano, basil, thyme, parsley, or a combination—in these beefy, juicy, yet low-fat individual meat loaves.  WORK TIME: 10 MINUTES / TOTAL TIME: 30 MINUTES / SERVINGS: 4 1 lb 90% lean ground beef 1 med onion, minced or grated½ c dried bread crumbs 3 Tbsp 1% milk 1 lg egg 1 Tbsp coarse-ground or Dijon mustard 1 Tbsp finely chopped flat-leaf parsley (optional) 1½ tsp dried Italian herbs 1 tsp garlic powder 1 tsp salt ¾ tsp freshly ground black pepper ⅔ c tomato basil pasta sauce
  5. HEAT oven to 425°F. Spray baking sheet with oil.2. MIX beef, onion, crumbs, milk, egg, mustard, parsley (if using), herbs, garlic powder, salt, pepper, and half of the pasta sauce until ingredients are evenly distributed.3. DIVIDE mixture into quarters and put on prepared baking sheet. Form into loaf shapes and spoon remaining pasta sauce over top of each. Bake until brown and cooked through, about 20 minutes. NUTRITION (per serving) 280 cal, 26 g pro, 18 g carb, 1 g fiber, 11.5 g fat, 4.5 g sat fat, 925 mg sodium Prep tip: Yep, you can cut onions without tears! Work near a kitchen exhaust fan or don glasses (even sunglasses!). Using onions right from the fridge, rather than at room temperature, helps too. [header=Honey-Glazed Carrots] Honey-Glazed Carrots Sweet carrots complement hearty meat loaf perfectly. If you’re in a hurry, slice them 1/8" thick and cut the cooking time in half.  WORK TIME: 10 MINUTES / TOTAL TIME: 25 MINUTES / SERVINGS: 4 2 Tbsp olive oil 1½ lb carrots, cut into ¼"-thick slices 2 Tbsp honey
  6. HEAT oil in skillet over medium-high heat. Add carrots and salt to taste, and saute 2 minutes.2. COVER and reduce heat to low. Cook until tender, about 15 minutes. Add a few tablespoons of water if necessary to prevent sticking.3. ADD honey and toss to coat. Season with freshly ground black pepper. NUTRITION (per serving) 154 cal, 1 g pro, 23 g carb, 4 g fiber, 7 g fat, 1 g sat fat, 105 mg sodium For dessert: Cheese and Fruit Serve ripe brie cheese at room temperature with sliced dried apricots and a few pistachios or toasted almonds. More from Prevention: 20 Heart-Healthy Comfort Food Classics