Simple Meal Solutions with Healthy Habits

by Tara Sallee MS, RD, LD

     Planning a healthy and nutritious meal that will bring your family to the table can be a challenging and time-consuming task. Research shows that having a plan makes it easier to stick to your health and wellness goals — so let your Hy-Vee dietitians help with the Healthy Habits menu plan program. The 4- week menu program includes weekly menus, recipes, grocery lists and one-on-one support from your Hy-Vee dietitian. Healthy Habits is for anyone wanting an eating plan to support a balanced lifestyle, weight loss or improved health.
     The recipes included in the menu program are quick and nutritious, creating family-friendly dinners that are sure to please and ready in no time. Check out the recipe below from our Healthy Habits menu.
     With any healthy meal try to include a lean source of protein, like pork. Pork is a great source of high-quality protein and rich in minerals like thiamin and selenium. Aim to fill half of your plate with veggies at lunch and dinner. Vegetables are high in fiber, helping you feel full longer along with containing valuable vitamins and minerals. 
     Head to hy-vee.com/health to connect with your local Hy-Vee dietitian, get more information and sign up for Healthy Habits. Still on the fence about signing-up? Try our recipe for Maple Glazed Pork Chops below; it’s a sneak peek at a balanced meal.
 
Maple Glazed Pork Chops with Sweet Potatoes and Green Beans
Serves 4
 
All you need:
1 large sweet potato
6 oz fresh green beans
1 garlic clove
1 tbsp olive oil, divided
2 (5-oz) pork loin ribeye chop
Salt and pepper, to taste
1 tbsp butter, divided
½ tsp ground cinnamon
1 tbsp pure maple syrup, divided
1½ tbsp balsamic vinegar
½ oz pecan pieces
 
All you do:
1.Wash and dry sweet potato. Peel and cut into ½-inch cubes. Place in a large pot with enough water to cover by 1 inch. Bring to a boil and cook until easily pierced by a knife, about 12 minutes. Remove from pot with slotted spoon. Place in a large bowl, keeping pot of boiling water on stovetop.
2.While sweet potato cooks, wash green beans and trim off ends. Peel garlic and mince. Heat ½ tablespoon olive oil in a large pan over medium-high heat. Season pork all over with salt and pepper. Add to pan and cook to 145 degrees, about 4-6 minutes per side. Remove from pan and set aside.
3.    Add green beans to pot with boiling water and cook until tender but still a little crisp, 3 to 4 minutes. Drain and return to pot with ½ tablespoon butter and a pinch of minced garlic. Toss until butter melts and coats beans. Season with salt and pepper.
4.    Add remaining butter, cinnamon and half of maple syrup to bowl with sweet potatoes. Using a potato masher or fork, mash potatoes until mostly smooth. Season with salt and pepper. Cover with foil to keep warm.
5.    Heat remaining olive oil in pan used for pork over medium heat. Add remaining garlic and cook until fragrant, 30 seconds. Pour in balsamic vinegar and remove pan from heat. Let bubble and reduce until slightly syrupy, about 1 minute. Return to medium heat and add remaining maple syrup. Simmer until thick, about 2 minutes.
6.    Add pork to pan and turn to coat in glaze. Remove from heat. Divide sweet potatoes, green beans and pork chops between plates. Sprinkle potatoes with pecans. Drizzle any remaining glaze over pork.
 
Recipe source: Hy-Vee dietitians
 
This information is not intended as medical advice. Please consult a medical professional for individual advice.