Easy Pork Chop Saute With Cranberries - 21g Carbs, 1g Fiber
From: Eating Well - October/November 2005, The Eating Well Healthy
in a Hurry Cookbook (2006)
Cranberries aren't just for turkeys or Thanksgiving. They make a delicious topping for pork chops year-round.
Cranberries can be momentary pleasures, just around for late autumn - that
is, unless you think to stock ahead. Buy a packet or two for the freezer
so you can make this quick supper all year long. (Or out of season, look
for frozen whole cranberries in the freezer case of your local market.)
NUTRITION PROFILE - -
Diabetes appropriate | Low calorie | Low saturated fat | Low sodium
| Heart healthy | Healthy weight
Active Time: 30 minutes
Total Time: 30 minutes
Servings: 4
1/4 tsp dried thyme leaves
1/4 tsp salt, divided
1/4 tsp freshly ground pepper, divided
4 boneless pork loin chops, (1- 1 1/4 lb), trimmed of fat
2/3 cup cranberry juice cocktail OR orange juice
2 1/2 - 3 Tbsp clover OR other mild honey
2 tsp canola oil
1/4 cup chopped onion
1 cup cranberries, fresh or frozen, thawed, coarsely chopped (see Tip)
Mix thyme and 1/8 teaspoon each salt and pepper in a small bowl. Sprinkle both sides of pork chops with the thyme mixture.
Stir cranberry juice and 2 1/2 tablespoons honey in a 1-cup glass measure
until well blended.
Heat oil in a large nonstick skillet over medium-high heat until hot but
not smoking. Add the chops and cook until browned on both sides, 2 to
3 minutes per side. Push the chops to one side of the pan, add onion
to the empty half and cook, stirring, until the onion is soft and
beginning to brown, 1 to 2 minutes. Pour half the juice mixture into
the pan. Add cranberries. Reduce heat to medium and cook, turning the
chops occasionally, until cooked through, 2 to 4 minutes. Transfer the
chops to a serving plate and tent with foil to keep warm. Add the
remaining juice mixture to the pan. Increase heat to high and cook
until the mixtures reduces to form a syrupy sauce, about 2 minutes.
Season with the remaining 1/8 teaspoon salt and pepper and up to an
additional 1/2 tablespoon honey to taste. Spoon the sauce over the chops.
TIPS & NOTES - -
Tip: To make quick work of chopping cranberries, place whole berries
in a food processor and pulse a few times until the berries are
coarsely chopped.
Servings: 4
Nutrition per Serving:
301 Calories, 10g Fat, 3g Sat, 5g Mono, 81mg Cholesterol, 30g Protein,
21g Carbs, 1g Fiber, 207mg Sodium, 421mg Potassium
Nutrition Bonus: Selenium (67% daily value), Vitamin C (30% dv), Zinc (16% dv)
Exchanges: 1 fruit, 1/2 other carb, 4 lean meat
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