Ramblings of Mr Nut; Great Meat Stew

Hello loyal follower(s)

Today I am trying to minimize my walking around because of my old friend, Leg Pain.  Only twenty-one days until I will confer with Dr Ames in San Francisco about when I will have surgery.  The level of  Leg Pain was probably self induces by my activities of last week.
     Wednesday my biking buddy (Jim Kemp) and I drove to Mesquite Nevada (about 40 miles south on I 15 ) and biked about the usual 10-12 miles on very nice biking paths.  I forgot my camera, so just picture a nice path along the Virgin river with mountains in the distance.  While you are at it hold your nose and picture the path passing by the sewage treatment plant net to the river.
      Friday was a hike in a State Park called Snow Canyon, which is adjacent to St George.  The hike was short ( I guess about 1-2 miles) but across a lava flow.

This picture was taken at the midpoint  of our hike since from this point we had to return the car which was generally up hill.  Behind the group ( Cyndy, Gene and Lynell) was a steep climb which I would have climbed ten years ago, but not now.

That evening we played bridge with our Canadian friends Sharon and  Russ Aney.  Russ presented me with cup  shown at the left and guaranteed it would help me through this painful period.









Sunday we went to Mesquite so that Cyndy could win the rent money for next week. Meanwhile, I was going to walk part of the bike path and work on my computer in the park.  I was unable to walk more than 50 yards before "my friend" forced  me to stop.  Therefore, I took a nap in my car instead, and it was comfortable because I brought along a sleeping bag and foam pad.   I used to be a Boy Scout, and try to be prepared.

Back to today, I wanted to make a beef stew, but after investigating the options found that Cyndy's recipe was the best.  Therefore that is what I am making as I write.

Here are the simple ingredients (except for the celery)  This recipe lacked the odd ingredients found in some of the other recipes.

At this point the stew was placed in the oven at 275℉ for about five hours.

I also started a neat bread called Whole Wheat Rustic Italian Bread, but that will be tomorrows blog.

Stew recipe follows:

À bientôt,
Mr Nut

Five Hour Stew

From Family Fare by Susan Moore produced for the family during the1990‘s 

Modified Form of  Cyndy Martin’s recipe

Serves six to eight

Ingredients:

2 teaspoons Sea salt   

1/4 teaspoons pepper

1 teaspoon sugar

1/2 teaspoon Worcestershire sauce

2 teaspoons lemon juice

1/4 cup tapioca

1 cup water

1 cup red wine

2 pounds stew meat

6 carrots cut in 1 inch pieces (about one pound)

2 cups celery chopped

2 cups pearl onions

2 14.5 ounce cans stewed tomatoes

4 medium. potatoes cut into bite size pieces

8 ounces of frozen peas to be added last 30 minutes of cooking

Directions:

1. Place the blue ingredients together in large casserole or Dutch oven. Stir the ingredients to be sure they are well mixed.
2. Add the first black ingredients and then stir the mixture.  Repeat for each black ingredient
3. Bake covered for 5 hours or more at 275° add 1 package frozen peas to be added last 30 minutes of cooking.

"Grandma's" Pizza (Italian)

Hello loyal follower(s)

Yesterday, I finally had an opportunity to make a pizza recipe from the magazine Cook's Country.  The article was written by Sarah Gabriel, but of course I always customize the recipes, and this was no exception. After I had made the dough and had all the ingredients ready to go, I reread the article and found the reference to the Italian background of the Grandma in the article.  My mind flashed back to Jim Lahey's book My Bread where he described and gave recipes for several Italian pizzas.  They were mostly crust with only one topping. Sarah's article was well written and it described the different attempts at duplicating Grandma's recipe.  Thus I just went to the final recipe with only a few minor changes, and two major additions the Italian style sausage and sliced pepperoni.

First of all the dough was kneaded for ten minutes in the stand mixer. then it was stretched out in a 6 by 10 rectangle in an oiled (olive) rimmed baking sheet.
What you see is the dough after two hours of fermentation.  At this point the dough was stretched out to cover the complete bottom of the baking sheet.
My mentor, (wife Cyndy) the knower of all things, aid that Canola oil would work better than Olive oil for oiling the baking sheet.  Less sticking!

This was all the ingredients called for in the recipe. Cheese first then diced tomatoes.  To this basic toppings I added Italian sausage and pepperoni slices.  See blog of April 23, 2011 for sausage recipe.

The dough was stretched out then allowed to ferment for another 45 minutes.  The thickness of the dough varied and continued to vary throughout the rest of the cooking process.

Pizza at the start of the baking at 500℉.  The sausage was and most of the pepperoni was placed under the tomatoes.

When I attempted to "slide" the pizza off of the baking sheet onto a  cooling rack, it came apart as you can see.  The pieces tasted good. The baking time of 15 minutes was too short because of the extra toppings, should have baked at least 10 minutes more.
If I were to make this recipe again  I would stretch out the dough on an oiled countertop and use a pizza peel and pre-bake the crust right on a baking stone,

The crust was too thick for diabetics unless you can stop after two pieces.
The recipe follows:

À bientôt,
Mr Nut

Grandma's (Italian) Pizza

Cook's Country magazine; February/March 2012

"Using bread flour and lengthy kneading gave us the open-structured chewy crust we wanted, but it was difficult to stretch. Proofing the dough on the same oiled sheet pan that we were using to bake the pizza allowed it to stretch on its own as it proofed (and saved us a dish at cleanup time). For an easy and fresh-tasting chunky tomato topping, we simply stirred drained diced tomatoes together with salt, olive oil, garlic, and oregano. Baking the pizza on the lowest rack and cooling it on a wire rack yielded the crisp bottom crust we sought."  Mr Nut would do it differently.

Serves 4

If the dough snaps back when you press it to the corners of the baking sheet, cover it, let it rest for 10 minutes, and try again.

INGREDIENTS

Dough

3  tablespoons Canola oil.                      Carbs 0 g; Calories 360

3/4  cup water

1 1/2  cups (7 1/2 ounces, 210g ) bread flour.      Carbs 132 g; Calories 660

2 1/4  teaspoons instant or rapid-rise yeast,

1  teaspoon sugar,                       Carbs 3.1 g ; Calories 12

3/4  teaspoon salt

Topping

2  (14.5 ounce) cans diced tomatoes. Carbs 17.5 g;  Calories 87.5

1  tablespoon olive oil. Carbs 0 g; Calories 120

1/2 teaspoon  minced garlic. Carbs 0 g; Calories  3

1  teaspoon dried oregano

1/4  teaspoon salt

3/4 cup (6 ounces ) sautéed Italian style samsage. Carbs 3  g; Calories 540

8  ounces mozzarella cheese, shredded (2 cups).    Carbs 8 g; Calories 428

1/4  cup grated Parmesan cheese. Carbs 0 g; Calories 110

2  teaspoons dried basil. Carbs 2 g; Calories 8

INSTRUCTIONS

1. FOR THE DOUGH: Coat rimmed baking sheet with 2 tablespoons Canola oil. Combine 3/4 cup water and remaining 1 tablespoon Olive  oil in 1-cup liquid measuring cup. 

2.  Using stand mixer fitted with Chef's whisk , mix 1 1/2 cup flour, 2 1/4 teaspoons yeast, 1 teaspoon sugar, and 3/4 teaspoon salt on low speed until combined. 

3.  Switch to the Paddle Blade, with mixer running, slowly add water mixture and mix until dough comes together, about 1 minute. 

4.  Using  the Dough Hook,Increase speed to medium-low and mix until dough is smooth and comes away from sides of bowl, about 10 minutes.

5.  Transfer dough to oiled baking sheet and turn to coat. Stretch dough to 10 by 6-inch rectangle. Cover with plastic wrap and let rise in warm place until doubled in size, 1 to 1½ hours.

6.  Stretch dough to corners of pan, cover loosely with plastic, and let rise in warm place until slightly puffed, about 45 minutes. Meanwhile, adjust oven rack to lowest position and heat oven to 500 degrees.

1.  FOR THE TOPPING: Place tomatoes in colander and drain well. Combine drained tomatoes, 1 tablespoon oil, 1/2 teaspoon garlic, 1 teaspoon oregano, and 1/4 teaspoon salt in bowl. 

2.  Combine mozzarella and Parmesan in second bowl. 

3.  Sprinkle cheese mixture over dough, leaving ½-inch border around edges. 

4. Add the 6 ounces italian sausage and the pepperoni.

5. Top with tomato mixture and bake until well browned and bubbling, about 25 minutes. Slide pizza onto wire rack, sprinkle with basil, and let cool for 5 minutes. Serve.

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Quaker Oats Honey Bread revisited

Hello loyal follower(s),

     Today has been a laid back day as we both count down to the date of my Dr's appointment in San Francisco on Feb 20, 2012.  It seems as though I have less pain getting up from a sitting position now. Therefore, I can sit and read longer, etc..
Yesterday I started making Oatmeal and Honey bread (see blog from November 24, 2011) and it was finished in time for lunch today.  I made a sandwich that Subway would envy; pastrami, provolone cheese, sauerkraut and 1000 island  dressing between two slices of fresh bread.

The dough had cracks in it and I wondered how the loaves would turn out.  They looked a little weird but tasted good.  I consider them, loaves with   a personality.

The crumb was denser than ideal and the amount of Oatmeal made the bread almost too moist.

Therefore,  I went back and modified the recipe by decreasing the two cups of Oatmeal to one and one-half cups.  The amount of bread flour was increased by one-half cup.

While I was at it some of the grammar mistakes were corrected. Thank God for spell-check.

À bientôt,
Mr Nut

Autopsy Of Mr Nut's Latest Mess

Dear loyal follower(s)

    I stand (sit) before you humbled by my lack of patience, as I attempted to cook Brown Rice in conjunction with a recipe from Cook's Country Magazine went up in smoke.  The recipe called for "par-cooking"long-grained White Rice in the microwave, but I wanted to use Brown Rice.  This was the genesis  of the main problem; cooking time for the Brown Rice.  Having a mathematics background it should be an easy problem.  Thinking ratios I figured out that the White Rice was par-cooked about 50% of the total cooking time, therefore I figured that the Brown Rice also should be par-cooked 50% (25 minutes) of it's cooking time.  WRONG APPROACH.
      In the recipe the par-cooked rice was then placed in a skillet along with the chicken breasts and cooked covered until the meat reaches 160℉ which took 8 to 12 minutes.  The Brown Rice I had required about fifty minutes to cook on the stove top, therefore the Brown Rice should of been par-cooked for about 40 to 45 minutes on the stove top, so when combined with the chicken breasts, the rice would be done when the meat was done.  I have no idea how long it would have to cook  in a microwave, and I can see no reason to cook it that way. Cooking the Brown Rice on the stove top or in the oven seems OK to me since the chicken breasts marinate for 1 to 2 hours.
THE IMPORTANT THING WAS THE MEAT AND RICE REACH DONENESS AT THE SAME TIME.  Ratios had nothing to do with the solution: Strike one for Mr Nut.
     The recipe  called for Lemon Zest, I  substituted dried Lemon  Zest; not a good choice.  I suspect that substituting Parsley Flakes for fresh Parsley may also have been a mistake.  Let's see that would be strike two and three----- Mr Nut was OUT  at his own plate.
What  saved the day was when I took a nap while the chicken breasts were being brined.  Cyndy made some Brown Rice in the oven which we used when my microwaved Brown Rice did not work.

Here the sad undercooked Brown Rice and the chicken breasts were in the last stage of the recipe, i.e. cooking the last 8-12 minutes in a covered skillet.  The rice would only be done in 12 minutes when pigs fly.

It was time for dinner and with Cyndy's baked Brown Rice we had a good dinner.  For vitamin A we had raw carrots because I forgot to plan for a vegetable.
The brining "spices" really worked well.


The recipe for this dish as it should be; follows.

A much humbler Mr Nut bids you  adieu;


À bientôt
Mr Nut

Lemony Mediterranean Chicken and Rice

Modified recipe from Cook’s Country magazine February/March 2012

Serves 4

INGREDIENTS

1/3  cup pitted olives, chopped.

 1/4 cup olive brine

4 tablespoons olive oil

1  teaspoon minced dry oregano

1/2 teaspoon  minced garlic.

1  tablespoon real lemon peel
Salt and pepper

4  (6- to 8-ounce) boneless, skinless chicken breasts, trimmed

2  cups ( one 14 oz can) low-sodium chicken broth

1  cup long-grain brown rice

1/2 cup onion, chopped

4 1/2  ounces cherry or grape tomatoes, halved

1/4  cup minced fresh parsley 

INSTRUCTIONS

1.   Combine 1/4 cup olive brine, 3 tablespoons olive oil, 1/2 teaspoon oregano, 1/4 teaspoon of garlic, 2 teaspoons lemon zest, 1½ teaspoons salt, and ½ teaspoon pepper in a one gallon zipper-lock bag, Pat chicken dry with paper towels and place in the container. Refrigerate for 1 to 2 hours, turning occasionally.

2.    Par-cook  the Brown Rice while the chicken is marinating,  time it so the rice is almost done when the chicken has finished marinating.

3. Pat chicken dry with paper towels. Heat 1½ teaspoons olive oil in 12-inch nonstick skillet over medium-high heat until just smoking. Cook chicken until browned, 3 to 5 minutes per side; transfer to plate. 

4.  Let the skillet cool a little and then add remaining 1½ teaspoons olive oil and 1/2 cup onion to now-empty skillet and cook over medium heat until softened, about 5 minutes. Stir in 1/2 teaspoon dried oregano and remaining 1/4 teaspoon garlic and cook until fragrant, about 30 seconds. Add remaining ¾ cup broth and parcooked rice and bring to boil, scraping up any browned bits. Return chicken and any accumulated juices to skillet and cook, covered, over medium-low heat until meat registers 160 degrees and rice is tender, 8 to 12 minutes. Transfer chicken to cutting board, tent loosely with aluminum foil, and let rest for 10 minutes.

5.   Off heat, stir olives, tomatoes, and 2 tablespoon minced parsley  into rice. Cover and let sit until chicken is ready. Meanwhile, combine remaining herbs; 2 tablespoon minced parsley, remaining 1/3 teaspoon oregano, and remaining 1/2 tablespoon lemon peel in bowl. Slice chicken into ½-inch slices, arrange on top of rice, and sprinkle with herb mixture. Season with salt and pepper to taste, and serve.

correction of Cajon Sloppy joe recipe, etc.

Hello loyal follower(s)

Well, I did it again:  Moved too fast without thinking things out first.  In yesterday's blog I discussed making Cajon seasoning from scratch instead of using commercial Cajon seasoning.  The problem was that commercial Cajon seasoning contains a higher percentage of salt that the one I developed.  The result was that one tablespoon of my Cajon seasoning contained more of the HOT stuff than the commercial seasoning. Therefore, I have modified yesterday's Sloppy Joe recipe to be 1 1/2 teaspoons of the Cajon seasoning from my recipe instead of the original 1 tablespoon,

But not all my goofs turn out badly.   Tonight I made scalloped potatoes for dinner.  While  making the sort of  "white sauce", Cyndy was concerned that I had not thickened the sauce first like she always did (and her mother before her and possibly her grandmother).   But the end result was the same, and also good. Conclusion: final thickening of white sauce was a waste of time.

There was good  news on the medical front today relative to my diabetes.  My A1c score was 5.6%  where anything under 5.7% is fantastic.  The A1c is a measure of  blood glucose over a period of three month, there is more to it than just that, but is beyond my understanding.  The average blood glucose was 114 which is also good.  I have no idea how they arrive at that number  By comparison, when I went into the emergency room on September 18, 2011 my A1c reading was 11.9% and the average blood glucose was 295, way too high.  A1c score of 6.5% or greater is an indication of  diabetes.  A score  of 5.7 to 6.4% indicate an increased risk of developing diabetes. So at 5.6% do I still have diabetes?  Answer is YES since my score is based on my insulin injections and diabetes pills, but it is a good sign. For your information a non diabetic's blood glucose reading will be between 65 and 99.

Yesterday my biking buddy and I biked about 12 miles on a loop along and across the Virgin river, but I only have one picture.

My  friend, Jim Kemp and I just enjoy the the exposure to the sun during January.

This scene is about three miles east of my home.


Well, that is  more than enough.


À bientôt,

Mr Nut

Cajon Sloppy Joes

Hello loyal follower(s)

   I must acknowledge my wife Cyndy for her wiliness to let me try different recipes in her, no make that our kitchen.  Yesterday, was a giant leap of faith for her, when I mentioned Cajon, she shuttered but said OK. To Cyndy, coming from Minnesota, a hot spicy food  was when you add ketchup to the dish.
   I found the Cajon Sloppy Joes good but definitely "Cajon", and so I will discuss my experience and then provide a great recipe.  The recipe called for Cajon Seasoning which one would never find in Cyndy's half of our kitchen.  You can purchase Cajon Seasoning at  major food stores, (Abertson's) at $7.50 plus tax but that was too expensive for me so I  turned to Google.   There were several recipes at allrecipes.com and comments on the recipes.  I mixed and matched and came up with my own recipe.   Then because of my diabetes I planned on open sandwiches using Basic Artisan Bread (see blog Oct 14, 2011) instead of hamburger buns.
  Anyway, Cyndy took one small taste and said her mouth burned for at least five minutes.  Therefore, I got  to eat as much as I wanted, to me it was great.  Even though the recipe was great I did not add the carbohydrate nor the calories counts because I need to find a cooler Sloppy Joe recipe that Cyndy would eat, that will be a challenge.

Recipe follows:

À bientôt,

Mr Nut

Cajun Sloppy Joes

Based on recipe for Cook's country February/March 2012 edition

Blooming the Cajun seasoning with the onions enhanced its bold flavor, while a dash of cayenne pepper added an additional layer of heat to our Cajun Sloppy Joes. A combination of tomato sauce and ketchup provided a traditional base for this untraditional variation.

Serves 4

INGREDIENTS

2  tablespoons vegetable oil.

1/2 cup  onion, chopped fine.

Salt and pepper

1 1/2 teaspoons Cajon Seasoning

1/8  teaspoon cayenne (Red) pepper

1 pound 85% or higher lean ground beef.   

1 cup tomato sauce.

1/4 cup ketchup.

 Artisan bread.  

Cajon seasonings from Allrecipes.com.

Ingredients

2 teaspoons salt

1 tablespoon ground cayenne (red) pepper

2 teaspoons ground white pepper

2 teaspoons ground black pepper

2 teaspoons paprika

2 teaspoons onion powder

1 teaspoons garlic powder

1 teaspoon chili powder

1 teaspoon dried basil  (use Mortar and Pestle to grind to a flour)

1/8 teaspoon thyme  ( use Mortar and Pestle to grind to a flour)

INSTRUCTIONS

1. Heat oil in 12-inch skillet over medium heat until shimmering. Add onion and 1/4 teaspoon salt, cover, and cook, stirring occasionally, until onion is soft, about 5 minutes. Add Cajun seasoning and cayenne and cook until fragrant, about 1 minute. Add meat and cook, breaking up pieces with spoon, until just pink, about 3 minutes.

2. Stir in tomato sauce, ketchup, and ¼ teaspoon pepper. Simmer until sauce is slightly thicker than ketchup, about 10 minutes. Season with salt and pepper to taste. 

Biking in Kayneta 2012

Hello loyal follower(s),

Friday was a nice day for St George, temperature in the high fifties, no wind and intense SUN.  A great time for biking.  We went to Kayneta which is about eight miles west of St George because of the neat homes, little traffic on the streets and wonderful vistas.
Our biking buddies were Gene and Lynell Anfinson.  Without a lot comment here are some great pictures.

Gene, Lynell and Cyndy

Gene and myself

Notice how the home just fit into the desert background.

Biking was over and it was time for lunch.  Cyndy and I had hiking sandwiches (see blog from April 2. 2011for recipe).

I'm on left, with Gene and Lynell on the right.  I guess wanted to be another picture.

Behind us is a small reservoir where the water level is down at least three feet, but it still is picturesque.


The red rock bluffs are common to the west and north of St George.


That's it for now.

À bientôt,

M Nut

Fake Country-Fried Pork with Gravy

Hello loyal follower(s)

     Maybe you are already aware that I subscribe to both; Cook’s Illustrated and Cook’s Country magazines and their websites.  My inspirations usually start with one of their articles and attending recipes.  The articles usually discuss the difficulties encountered while developing the recipes.  At this point I set the stage for another misadventure, because I always change the recipe. Today I’m altering the recipe for Country-fried Pork and Gravy from the February- March of Cook’s Country magazine.  The article for this recipe  was written by Diane Unger to whom I offer my apologies for what I am going to do this recipe.

     Quoting from Diane’s article; “country-fried means tender, juicy meat that is shallow fried and firmly encased in a crunchy flour coating.”  That sounded good to me except that shallow fried really meant deep frying in a shallow pan of oil so that the chops are just covered in oil.   I could not see  any difference in using a shallow pan or a six foot deep vat of hot oil.  Misadventure number one: modify the recipe to bake the chops simulating the “shallow frying.”

       Diane also was unsatisfied with the result she got with pork loin chops, so she switched to a pork tenderloin.  Pork loin chops cost about $2.50 per pound and pork tenderloin costs about $4.00 per pound.  Being cheap, I am going to use the pork loin chops only I will brine them.  Think misadventure   part two. 

      Diane’s gravy looks interesting so I will not mess with it.  Let’s “give it a go”.

Here are the ingredients for the gravy.  The gravy was a little different that Cyndy's usual gravy but it was very tasty.

  However, I changed the amount of flour in the recipe because the original was too running for my liking. If in your judgement it still turns out to thin, use Wondra to  thicken it more.

Dried sage was replace with a common substitute; Poultry Seasoning.

In the background was the three dips, on the left is the seasoned flour that went on the chops before and after being hammered to about 1/4 inch thickness.  Middle was the egg dip (think glue) and lastly the lumpy seasoned flour dip.

You can't see it in the picture, but the chops were slightly scored in a 1/4 inch square pattern to aid in the coating of the chops.

The chops had been beaten into submission and properly coated.  It was time to do the time in the refrigerator.  

Cayenne pepper is the same as Red Pepper, and I had red pepper so I changed the recipe to reflect that.

Here the chops were sprayed with canola oil and  baked at 400℉ for  ten minutes and again sprayed with oil and baked for another ten minutes.

Actually I did three ten minutes of baking and it was too much the chops registered 180℉ which meant they were over cooked.

After baking the chops were broiled, five minutes on the first side and three minutes on the second side. 

The final result were good in spite of my modifications.  We had broccoli and couscous.

Recipe follows:


À bientôt,
Mr Nut

Fake Country-Fried Pork with Gravy

Based on recipe for Country-Fried Pork with Gravy: by Diane Unger

From the February/March 2012 issue of Cook’s Country

Serves four

HE 30-MINUTE BRINE Published January 1, 2008. From Cook's Illustrated.

Thinking about skipping the brining step? Don't.

You might be tempted to skip the brining step when preparing pork recipes.  Center-cut chops are quite lean, and left untreated they will be very dry and chewy, even when cooked to medium (an internal temperature of 150 degrees). The salt in the brine changes the structure of the muscle proteins and allows them to hold on to more moisture when exposed to heat. Making the brine super-concentrated  gets the job done in just 30 minutes.  

One exception: If you've bought enhanced chops injected with a salt solution, don't brine them. The injected solution will make the chops moist, even spongy, and brining will make the meat way too salty.  

BRINE INGREDIENTS:

1/3 cup sugar for brine

1/8 cup Table or Sea salt for brine

4  loin pork chops, each 3/4 to 1 inch thick and about five ounces

24 ounces quart water.

Instead of drowning the chops in oil (think too many calories) they  will be baked and sprayed with Canola oil.

The term “country fried” (or chicken fried) implies a floury, craggy, crispy coating.  Dredging the pork in seasoned flour before pounding helped the coating adhere. Adding a bit of milk to the final flour coating gave us the craggy texture.

Gravy’s total carbs 26.8g ; calories 458

Pork’s total carbs 144 g;  calories  1544  

          That works out to 42.7 g carbs and 500.5 calories per  serving. 

Make the gravy first so the crisp pork doesn’t turn soggy waiting for it.

INGREDIENTS

Gravy

3  tablespoons unsalted butter            carbs    3 g;   calories 300

1/4  cup finely chopped onion                        carbs   3.8 g  calories 16

3  tablespoons all-purpose flour                   carbs   6g  :  calories  27.5

1 teaspoon  minced garlic                                           carbs    0 g   calories 2.5

1  teaspoon poultry seasoning 

1/2  teaspoon paprika

2  cups low-sodium chicken broth or one 14 oz can. carbs 2 g  calories  26  

1  cup skim milk                                                 carbs  12 g  calories 86

4  teaspoons Worcestershire sauce          

Salt and pepper

Pork

1 1/2  cups all-purpose flour                          carbs  92 g  calories  440

1/2  cup cornstarch                                    carbs  58.4  g  calories 244

2  teaspoons garlic powder

2  teaspoons onion powder                     

Salt and pepper

1 1/2  teaspoons baking powder                 carbs  3.8 g  calories  16

1/4  teaspoon Red pepper                    

1/2  cup skim milk                                         carbs 6 g;   calories 43
1/8 cup skim milk                                            carbs1.5 g;   calories 11

1   large eggs                                                  carbs   1 g;  calories  80

4  five ounce pork loin chops,                        carbs 6.6 g ; calories  825

Canola oil spray                        

INSTRUCTIONS

FOR THE GRAVY: 

1. Melt 3 tablespoons butter in medium saucepan over medium heat.
2. Add 1/4 cup onion and cook until softened, about 5 minutes. 
3. Stir in 5 tablespoons  flour, 1\2 teaspoon minced garlic, 1 teaspoon Poultry seasoning, and 1/2 teaspoons paprika and cook, whisking constantly, until golden and fragrant, about 1 minute. 
4. Slowly whisk in one 14 ounce can broth and one cup milk and bring to boil. Reduce heat to medium-low and simmer until thickened, about 10 minutes. 
5. Off heat, stir in 4 teaspoons  Worcestershire sauce and season with salt and pepper to taste. 
6. Cover and set aside. (Gravy can be refrigerated for up to 2 days.)

FOR THE PORK: 

1. Seasoned Flour: Meanwhile, combine 1 1/ 2 cups flour, 1/2 cup cornstarch, 2 teaspoons garlic powder, 2 teaspoons onion powder, 2 teaspoons pepper, 1 teaspoon salt,1 1/2 teaspoons  baking powder, and 1/4 teaspoon Red pepper  in bowl. 
2. Transfer 1/2 cup seasoned flour (from step one) to shallow dish. 
3. Whisk 6 tablespoons milk and 1 large egg together in second shallow dish.
4. Stir remaining 1/8 cup  milk into remaining seasoned flour, rub with fingers until mixture resembles coarse meal, and transfer to third shallow dish.
5. Pat pork dry with paper towels and season with salt and pepper. 
6. Lightly score both sides of pork pieces in ¼-inch crosshatch pattern. 
7. Working 1 piece at a time, coat pork lightly in seasoned flour (from step one). 
8. Place pork between 2 sheets plastic wrap and pound to ¼-inch thickness;  remove plastic.
9. Coat pork again with seasoned flour, dip into egg mixture, and dredge in milk and flour mixture, pressing firmly to adhere. 
10. Arrange pork on wire rack set inside rimmed baking sheet and refrigerate for 15 minutes or up to 4 hours.

FOR The COOKING:

1.   Adjust oven rack to middle position and heat oven to 400℉.
2. Spray both side of the breaded chops with Canola oil and place them on wire cooling racks in a rimmed baking sheet and place them in the oven.
3. Bake for ten minutes and then spray them with the Canola oil and bake for a second ten minutes.  or until the internal temperature of the chops reaches 145℉.
4. Brol the chops five minutes on the first side and three minutes on the second side.
5. Remove chops from oven and let them sit until the internal temp reaches 150℉
6. Warm gravy over medium-low heat, stirring occasionally. 
7. Serve with gravy.