Recipe to beat high blood pressure: pesto-coated pork chops

Pork chops on a menu for lower blood pressure? You bet! Pork is about 50 percent leaner today than just a few years ago, which means it's lower in saturated fat as well. To keep these chops succulent, top them with a homemade pesto.

Preparation time: 15 minutes 

Cooking time: 8 minutes

Serves 4

• 175 g (6 oz) eggless noodles
• 500 g (2 c) fresh basil leaves
• 3 garlic cloves, peeled
• Salt to taste
• 2 ml (1/2 tsp) freshly ground black pepper
• 30 ml (2 tbsp) plain dry bread crumbs
• 30 ml (2 tbsp) olive oil
• 4 center-cut pork loin chops, 1 cm (1/2 in) thick, about 125 g (4 oz) each

1.  Prepare noodles according to package directions. Drain and keep hot. Meanwhile, preheat broiler.
2.  Put basil, garlic and a pinch each of salt and pepper in food processor. Pulse until roughly chopped. Add bread crumbs and process until incorporated, about 30 seconds. With motor running, slowly add oil through feed tube until pureed. Set aside.
3. Coat large heavy ovenproof skillet and broiler rack with nonstick cooking spray. Set skillet over high heat until very hot but not smoking. Sprinkle both sides of chops with remaining salt and pepper. Sauté chops until browned, about 1 minute on each side. Remove from heat. Spread chops on both sides with pesto and transfer to broiler pan.
4. Broil chops until pesto is slightly darker and juices run clear, about 2 minutes on each side. Divide noodles evenly among 4 plates and top with a pork chop.

• Use skinless, boneless chicken breasts or thighs in place of the pork. Sauté the chicken on both sides for about 5 to 6 minutes per side.

• Pork is a good source of zinc and it provides useful amounts of iron, as well as vitamins from the B group, particularly B1, B6, B12 and niacin.
• Garlic truly is a superfood when it comes to treating high blood pressure. A review of eight independent studies shows that people who took a daily preparation of garlic powder saw a nearly eight-point decline in their systolic blood-pressure measure when compared with those on a placebo. The diastolic measure also fell by an average of five points

Key nutrients per serving: 480 calories, 170 calories from fat, 19 g fat, 5 g saturated fat, 0 g trans fat, 39 g protein, 36 g carb, 2 g fibre, 100 mg sodium.

Blood pressure nutrients: 5 mg vitamin C, 72 mg magnesium, 669 mg potassium, 74 mg calcium.

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