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Enough protein in your diet?


Published: Wed, September 13, 2017 @ 12:00 a.m.

Family Features

Do you pay attention to how much protein you eat at each meal? A new study suggests that when it comes to weight loss and healthy aging, getting enough protein at mealtimes is important.

Duke University researchers found obese women who ate adequate or high amounts of protein, including nutrient-rich lean pork, as part of a six month weight-loss diet not only lost weight, they improved their ability to get around, too.

While most Americans eat the majority of their protein at dinner, researchers suggest there could be benefits to spreading protein throughout the day. In this study, women ate 30 grams of protein at each meal with two of the meals including lean pork.

The next time you fire up your grill, try these lemon-basil pork chops. Serve up 30 grams of tasty protein for dinner, while tapping into the flavors of summer.

Grilled Lemon-Basil Pork Chops with Lemon-Basil Orzo

Serves: 4

4 bone-in ribeye (rib) pork chops, about 3/4-inch thick

3 small lemons

2 tablespoons olive oil

5 cloves garlic, minced

11/2 tablespoons fresh basil, chopped

8 ounces orzo

salt, to taste

pepper, to taste

Zest and juice lemons. In small bowl, combine lemon zest, lemon juice, olive oil, garlic, and basil. Set aside 3 tablespoons of mixture. Transfer remaining mixture to large resealable bag and add pork. Set aside for 30 minutes, turning occasionally.

Meanwhile, prepare orzo according to package directions. Drain and return orzo to pot. Stir in reserved lemon-basil mixture and salt and pepper to taste. Set aside to cool to room temperature.

Prepare a grill to medium-high heat and lightly oil grate. Remove pork from marinade; discard marinade. Season pork with salt and pepper and grill until internal temperature reaches 145 F, about 4 minutes per side. Remove chops from grill and let rest 3 minutes.

Serve chops with orzo.

Nutritional information per serving: 440 calories; 30 g fat; 3 g saturated fat; 70 mg cholesterol; 30 g protein; 47 g carbohydrates; 2 g fiber; 60 mg sodium.


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