Chili-Rubbed Pork Chops 
Protein and B vitamins optimize your baby’s cell, brain, and nervous system development.
MAKES 4 CHOPS
HAVING a supply of rubs can make flavoring meat, poultry, and seafood a snap. Don’t be put off by the number of steps in this recipe—they include instructions for either grilling or broiling the pork chops.
SPICE RUB
1 teaspoon Italian seasoning
½ teaspoon chili powder
½ teaspoon garlic powder, or 1 small garlic clove, crushed
½ teaspoon ground ginger
½ teaspoon ground cumin
2 teaspoons canola oil
1 pound pork chops (about 4 chops)
Cooking spray (optional)
• Prepare the spice rub: Combine the rub ingredients in a small bowl or measuring cup and mix well.
• Smear one side of the pork chops with half of the spice rub. Using a fork, pierce the meat all over to allow the spices to seep in, and repeat on the other side. Place the pork chops in a 1-gallon resealable plastic bag, seal, and refrigerate for at least 1 hour, or up to 48.
• To grill the pork chops, preheat the grill. Have a clean plate ready for the cooked meat. Spray the grill rack with cooking spray. Grill the pork chops for about 7 minutes on each side (depending on their thickness), or until an instant-read thermometer inserted into the center of the meat close to the bone reads 160°F.
• To broil the pork chops, preheat the broiler and line a shallow baking pan or a rimmed baking sheet with parchment paper or foil. Arrange the pork chops in the pan and broil for 5 to 7 minutes on each side, watching carefully to prevent burning.
One 4-ounce pork chop: Calories: 237 cals; Protein: 29 g; Carbohydrates: 0 g; Fat: 13 g; Fiber: 0 g; Sodium: 62 mg; B6: 1 mg; B12: 0.7 mcg; Niacin: 14 mg; Riboflavin: 0.3 mg; Thiamine: 0.7 mg; Phosphorus: 249 mg; Selenium: 49 mcg; Zinc: 2 mg; 0 CARBS