Did you know the typical American adult purchases a meal or snack from a food service operation nearly six times per week?

Whether you are dining out because of a busy schedule, a birthday celebration, you
forgot to make your grocery list or simply don’t feel like cooking, the 500 Club and its members offer healthy menu selections within our community. Just look for the 500 Club fork to identify meal items that have 500 or fewer calories and controlled fat.

The Dragon Restaurant, Fayze’s, River Jack’s, Schmidty’s and Seven Bridges have been committed 500 Club members for many years and offer various healthy meal selections just right for you. When Chinese food tempts your palate, visit The Dragon Restaurant for sit-down, delivery or carry-out and try the delicious Ginger Shrimp with Chinese Vegetables, Chinese Pasta Primavera or Ginger Chicken with Broccoli. Meal preparation at The Dragon is unique in that many recipes use very little fat or no fat at all in cooking. Most ingredients in the entrées are poached in water and then tossed in sauce or lightly stir-fried in heart-healthy oil.

You will find kid-friendly 500 Club selections at Fayze’s and River Jack’s. Fayze’s offers 500 Club meals for breakfast, lunch and dinner any day of the week. River Jack’s sits just off of the Black River and offers great steaks and fresh seafood on the menu. With outdoor seating available for the beautiful summer evenings, enjoy the 500 Club Grilled Swordfish with Island Salsa.

What started as a little tavern in 1955 has since grown into a fantastic dining establishment: Schmidty’s. The next time you have dinner away from home, stop in and try the 500 Club Petite Tenderloin. For more information, visit www.schmidtys.com.

When you dine at Seven Bridges, not only do you have the opportunity for a great-tasting meal, you also will find fabulous views overlooking the river valley and friendly

people. A 500 Club favorite at Seven Bridge’s is the filet of salmon. For more information, visit www.7bridgesrestaurant.com.

The next time you are dining out, think about choosing a flavor appealing to your taste buds, keeping in mind healthy choices that incorporate vegetables, grains and meat sources. Thank you to all 500 Club member businesses for your commitment to healthy eating.

Brown Sugar Glazed Pork Chops

1/2 cup brown sugar, firmly packed

1/2 cup apple juice

4 tablespoons vegetable oil

1 tablespoon soy sauce

1/2 teaspoon ground ginger

Salt and pepper to taste

1/2 cup water

2 teaspoons cornstarch

6 boneless pork chops

Preheat an outdoor grill on high heat. In a small saucepan, combine brown sugar, apple juice, oil, soy sauce, ginger, salt and pepper. Bring to boil. Combine water and cornstarch in small bowl, and whisk into brown sugar mixture. Stir until thick. Brush grate lightly with oil before placing pork chops on the grill. Cook over hot coals for 10 to 12 minutes, turning once. Brush with sauce just before removing chops from grill. Serve with remaining sauce. Makes 6 servings.

Nutrition information per serving: 277 calories, 15 grams total fat, 40 milligrams cholesterol, 192 milligrams sodium, 21 grams carbohydrate, 15 grams protein.

Roasted Vegetables

1 small summer squash, cubed

1 red bell pepper, seeded and diced

1/2 sweet potato, peeled and cubed

1 Yukon Gold potato, cubed

1/2 red onion, quartered

11/2 teaspoons fresh thyme, chopped

1 tablespoon chopped fresh rosemary

2 tablespoons olive oil

1 tablespoon balsamic vinegar

Salt and pepper to taste

Preheat oven to 475 degrees. In a large bowl, combine squash, red bell pepper, sweet potato and Yukon Gold potato. Separate the red onion quarters into pieces, and add them to the mixture. In a small bowl, stir together thyme, rosemary, olive oil, vinegar, salt and pepper. Toss with vegetables until they are coated. Spread evenly on a large roasting pan. Roast for 35 to 40 minutes, stirring every 10 minutes or until vegetables are cooked through and browned.

TIP: This time of year, you may choose to toss your seasoned vegetables in aluminum foil and roast on the grill until soft and tender (about 30 minutes).

Makes 6 servings.

Nutrition information per serving: 124 calories, 5 grams fat, 0 milligrams cholesterol,

40 milligrams sodium, 20 grams carbohydrate, 4 grams fiber, 2 grams protein.

Source: Recipes adapted from allrecipes.com

Erika Webster is a registered dietitian at Gundersen Lutheran Medical Center. The 500 Club is a healthy-eating program coordinated by Gundersen Lutheran registered dietitians, and its

members include restaurants, grocery stores, delis and vending companies.

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