Spicy Pork Chop Supper - 34g Carbs, 2g Fiber
From: www.diabetesselfmanagement.com
This recipe was developed by Tami Ross, a Diabetes Nutrition
Specialist and Certified Diabetes Educator in Lexington, Kentucky.
Preparation time: 25 minutes
Baking time: 35–40 minutes
2 Tbsp PLUS 1 Tbsp chili seasoning mix
2 Tbsp all-purpose flour
4 boneless, 1/2 inch–thick pork loin chops (about 4 oz each)
Cooking spray
1 1/2 tsp corn oil
1 cup uncooked instant white rice
1 cup water
1 (8oz can) tomato sauce
1/2 cup coarsely chopped onion
1/2 cup coarsely chopped yellow pepper
1/2 cup coarsely chopped green pepper
Preheat oven to 350 degrees F.
Combine 2 tablespoons chili seasoning mix and flour in a large zip-top
bag. Add pork chops, seal bag, and shake to coat well. Coat a large,
nonstick skillet with cooking spray, add oil, and heat until oil is
hot. Add chops and sprinkle with remaining coating. Brown pork chops
quickly over medium-high heat (about 3–4 minutes on each side). Remove
from heat and set aside.
Coat a 2-quart casserole dish with cooking spray; set aside.
In a large bowl, stir together remaining 1 tablespoon chili seasoning
mix, rice, water, and tomato sauce. Pour into casserole dish. Arrange
pork chops over rice and sprinkle with onion, yellow pepper, and green
pepper. Bake, covered, for 35–40 minutes, or until rice is bubbly and
pork chops are no longer pink in the center.
Servings: 4
Serving size: 1/4 recipe
Nutrition per Serving:
373 Calories, 9g Fat, 4g Saturated Fat, 39g Protein, 965mg Sodium,
34g Carbs, 2g Fiber
Exchanges per Serving: 2 starch, 1 vegetable, 4 very lean meat, 1 fat
Carbohydrate choices: 2 1/2
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