Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Avoid this recipe if you are lactose intolerant.

This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.


"Let first the onion flourish there, Rose among the roots, the maiden-fair Wine scented and poetic soul of the capacious salad bowl."
-Robert Louis Stevenson, Writer

The refrigerator light goes on...

Mango chutney is available in almost every grocery store and gives a sweet and spicy flavor to your recipes. One of my favorites is made by the Pickapeppa company. I have always loved their namesake sauce, but they now make a Gingery Mango Sauce that's fantastic and is perfect for this recipe.

One key is to not cook the onions too long. They should still have a little texture to them and not be completely wilted.


Butter is so wonderful.  It is such a simple thing – fresh cream is churned, breaking up the fat globules that are normally suspended in water until the fat binds together trapping the water.  

Butter in the U.S. must be at least 80% butter fat, with the remainder made up of water and milk solids.  The quality of butter is rated by the USDA based on flavor, aroma, quality of cream, texture and then given the  “Grade Shield” – either AA, A or B.  Quality butters start with the best cream and you should look for only Grade AA butter.   

There are now a number of butters in the market.  Familiar butter like Land o’ Lakes is certainly very good quality and is very consistent.  Both European and European style butters are now available in U.S. markets.  These contain a higher percentage of butterfat (at least 82% but as high as 86% - 88%).  This, combined with specialty cultures and churning methods, produces a smooth creamy, rich product.  

While I have found the flavor of European butters to be excellent in sauces, using them is not critical.  The recipes where using higher fat butters are more important are in baking, where the higher butterfat content makes better quality baked goods.  

All of the recipes in this book, and recipes in general, call for unsalted butter.  The amount of sodium in salted butter is minimal (a tablespoon has about 115 mg of sodium).  There is, however, a variation in the amount of salt added by different dairies, so using unsalted butter lends reliability to your recipes.  This is especially true in baking where it is important to control the amount of salt, since subtle changes in ingredients can make a major difference in the final product.  

In short, I don’t have any salted butter in my fridge.  Because I use butter sparingly in small amounts as a flavor enhancer, I do try to buy the highest quality European style butter.  

1 tsp. unsalted butter = 36 calories, 4g fat, 2.5g sat fat, 1g mono fat, 0g protein, 0g carbohydrates, 0mg sodium, 11mg cholesterol


Pork Chops with Mango Chutney and Curried Corn

Servings = 4 | Serving size =4 ounces pork with corn

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5.

This recipe makes good leftovers as a salad.

Serve with Roasted Beets or Pan Grilled Broccoli or Pan Grilled Asparagus or Roasted Beets - Low Sodium Version

3 tsp olive oil
1 large shallot (minced)
2 ears corn (kernels cut from cob)
1 15 ounce can no salt added white beans (drained and rinsed)
1/2 cup water
1/2 tsp salt
fresh ground black pepper (to taste)
1 tsp curry powder
2 tsp butter
1 small red onion (sliced)
4 4 ounce pork chops
2 Tbsp mango chutney

Place 2 teaspoons olive oil in a large skillet over medium heat.

Add the minced shallot and cook for about 2 minutes. Add the corn and cook for about 5 minutes, stirring frequently.

Add the white beans, water, salt, pepper and curry powder. Cook for about 10 minutes, stirring occasionally, until most of the water has evaporated. Add the butter and reduce the heat to low.

Place a large skillet over medium high heat and add the remaining teaspoon olive oil. Add the sliced onion and cook until the onions begin to wilt. Move the onions to one side of the pan and place the pork chops in the skillet.

While the pork is cooking, add the mango chutney to the pan on top of the onions. Toss the onions together with the chutney.

Turn the pork, and when it is cooked through (about 12 – 15 minutes) serve with the corn and beans. Top the pork with the onion / chutney mixture.

Nutrition Facts

Serving size = 4 ounces pork with corn

Servings = 4


Amount Per Serving

Calories 343 Calories from Fat 134
% Daily Value
Total Fat 15g 22%
    Saturated Fat 6g 21%
    Monounsaturated Fat 4g
    Trans Fat 0g
Cholesterol 47mg 17%
Sodium 364mg 18%
Total Carbohydrates 47g 17%
    Dietary Fiber 7g 27%
    Sugars 10g
Protein 34g
Vitamin A 4% Vitamin C 17%
Calcium 7% Iron 18%
Vitamin K 4 mcg Potassium 1036 mg
Magnesium 90 mg