Marge Perry Newsday columnist Marge Perry

Marge Perry, Newsday's weekly 3 Simple columnist, also writes, broadcasts, teaches and speaks about cooking, food and nutrition.

TIP A boneless center loin pork chop (4 ounces raw or three ounces cooked) has only 178 calories and 3g saturated fat, making it a great, healthy choice.


2 tablespoons honey

2 tablespoons balsamic vinegar

1 cup low-sodium chicken broth, divided

1 tablespoon coarse (stone ground) mustard

1/2 minced shallot (about 2 tablespoons minced)

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4 (4-ounce) lean boneless center-cut pork loin chops

1/2 teaspoon salt

1/4 teaspoon black pepper

1 tablespoon olive oil

1 (9-ounce) bag pre-washed baby spinach (about 9 cups)

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1. Combine the honey, vinegar, 3/4 cup of the broth, mustard and shallots and bring to a boil. Boil until thickened, about 8 minutes. (It will reduce to a little over 1/3 cup). Set aside.

2. While the sauce boils, season the pork chops with salt and pepper and heat the oil over medium high in a large nonstick skillet. Add the pork and cook until browned on both sides and cooked through, about 5 minutes on each side. Remove from the skillet.

3. Add the spinach and remaining 1/4 cup of broth and cook, tossing the spinach, until it is bright green and just wilted, 1 to 2 minutes.

4. To serve, drizzle the sauce over both the greens and the spinach. Makes 4 servings.

Nutritional analysis for each serving: 257 calories, 25 g protein, 18 g carbohydrates, 3 g fiber, 10 g fat, 3 g saturated fat, 652 mg sodium

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1/2 cup chopped red onion

1/2 red bell pepper, diced

1/4 cup cilantro, chopped

1 teaspoon lime juice

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3/4 teaspoon salt, divided

1/2 pineapple, peeled, cored and cut across in 1/2-inch thick slices

1/4 teaspoon black pepper

1/8 teaspoon cayenne

4 (1/4-inch thick) lean bone-in pork chops, about 2 pounds

1. Heat the grill for direct heat cooking. While the grill heats, combine red onion, bell pepper, cilantro, lime juice and 1/4 teaspoon of salt in bowl; set aside.

2. Lightly coat both sides of the pineapple with cooking spray. Grill until well-marked on both sides, about 4 to 5 minutes on each side. Remove from heat, cut into 1/3-inch pieces and toss with onion and pepper mixture.

3. Season the pork with the remaining 1/2 teaspoon salt, black pepper and cayenne. Place over direct heat on the grill and cook 4 minutes on each side, or until done. Serve with the salsa. Makes 4 servings.

Nutritional analysis for each serving: 245 calories, 31 g protein, 11 g carbohydrates, 1 g fiber, 8 g fat, 2 g saturated fat, 501 mg sodium


1/2 cup ketchup

1 teaspoon ground cumin

1 teaspoon smoked paprika

1 teaspoon chili powder

1 tablespoon brown sugar

1/4 teaspoon cayenne

1/2 teaspoon salt

1/4 teaspoon black pepper

4 (1/4-inch thick) lean bone-in center-cut pork chops

1. Heat the grill, keeping part of the surface for indirect grilling.

2. Combine the ketchup, cumin, smoked paprika, chili powder, brown sugar, cayenne, salt and pepper in bowl and toss with pork chops.

3. Place on part of grill that is over direct heat and cook 4 to 5 minutes, moving chops away from direct heat if surface begins to scorch. Turn chops over, returning to direct heat, and repeat, cooking until they reach an internal temperature of 145 degrees, at which point they will be pink near the bone. Makes 4 servings.

Nutritional analysis for each serving: 246 calories, 31 g protein, 11 g carbohydrates, 1 g fiber, 9 g fat, 2 g saturated fat, 696 mg sodium