PORK CHOPS W/ BLACKBERRY SAUCE

Pork Chops with Blackberry Sauce

Quick, easy and oh-so-good! Try these tender chops any busy weeknight or weekend. 

• 4 Servings
• Prep/Total Time: 20 min.

10 10 20

Ingredients

• 4 bone-in pork loin chops (7 ounces each)
• 1/4 cup seedless blackberry spreadable fruit
• 3 tablespoons ketchup
• 1/4 teaspoon minced garlic
• 1/4 teaspoon prepared mustard
• 1/4 teaspoon cornstarch
• 1 tablespoon A.1. steak sauce

Directions

• Broil chops 3-4 in. from the heat for 4-6 minutes on each side or until a meat thermometer reads 160°.
• Meanwhile, in a small saucepan, combine the spreadable fruit, ketchup, garlic and mustard. Bring to a boil. Combine cornstarch and steak sauce until smooth. Gradually stir into pan. Bring to a boil; cook and stir for 2 minutes or until thickened. Serve with pork chops. Yield: 4 servings.

Nutrition Facts: 1 pork chop with 2 tablespoons sauce equals 

261 calories, 

8 g fat (3 g saturated fat), 

86 mg cholesterol, 

279 mg sodium, 

14 g carbohydrate, 

trace fiber, 

30 g protein. 

Diabetic Exchanges: 

4 lean meat, 

1 starch.

CAJUN ORANGE PORK CHOPS

Cajun Orange Pork Chops Recipe

This dish is quick, delicious and easy on the waistline.” Plus, it’s bursting with flavor! 

• 4 Servings
• Prep: 15 min. + marinating Grill: 10 min.

15 10 25

Ingredients

• 1/2 cup orange juice
• 2 green onions, chopped
• 2 tablespoons orange marmalade
• 2 garlic cloves, minced
• 1 teaspoon Cajun seasoning
• 4 boneless pork loin chops (4 ounces each)

Directions

• In a small bowl, combine the first five ingredients. Pour 1/3 cup marinade into a large resealable bag; add the pork. Seal bag and turn to coat; refrigerate for 8 hours or overnight. Cover and refrigerate remaining marinade for sauce.
• In a small saucepan, bring reserved marinade to a boil. Reduce heat; simmer, uncovered, for 5-7 minutes or until thickened. Keep warm.
• Discard marinade. Using long-handled tongs, moisten a paper towel with cooking oil and lightly coat the grill rack. Grill pork, covered, over medium heat or broil 4 in. from the heat for 4-5 minutes on each side or until a meat thermometer reads 160°. Brush with sauce. Yield: 4 servings.

Nutrition Facts: 1 pork chop equals 

183 calories, 

6 g fat (2 g saturated fat), 

55 mg cholesterol, 

138 mg sodium, 

8 g carbohydrate, 

trace fiber, 

22 g protein.  

Diabetic Exchanges: 

3 lean meat, 

1/2 starch.

SKILLET PORK CHOPS

Ingredients

4 pork loin chops (8 oz each), well trimmed
1/4 teaspoon ground cinnamon
1/4 teaspoon salt
1/4 teaspoon pepper
2 tablespoons butter
2 medium onions, cut into 6 wedges each
3 medium carrots, cut into 1 inch chunks

Cooking Instructions

1. Season both sides of the pork chops with the cinnamon, salt, and pepper.
2. In a large skillet, melt the butter over medium-high heat. Brown the pork chops for 4 to 5 minutes per side.
3. Add the onions and carrots to the skillet. Reduce the heat to low, cover, and cook for 25 to 30 minutes, or until the vegetables are tender and the pork chops are cooked through. Serve the vegetables with the pork chops.

Servings Per Recipe: 1

• Calories 319
• Total Fat 15 g
• Sat Fat 7 g
• Cholesterol 109 mg
• Sodium 294 mg
• Carbs 10 g
• Dietary Fiber 3 g
• Protein 34 g

HONEY-GARLIC PORK CHOPS

Ingredients

1/4 cup lemon juice
1/4 cup honey
1/4 cup soy sauce
1/4 cup dry white wine
2 T. miced garlic
6 boneless pork loin chops, well trimmed (4 oz. each)
1 T. vegetable oil

Cooking Instructions

In a 9" x 13" baking dish, combine the lemon juice, honey, soy sauce, wine, and garlic; mix well. Add pork chops then cover and refrigerate 4 hours or overnight, turning the pork chops occasionally.
In a large skillet, heat the oil over medium-high heat.
Add the chops; saute for 2 to 3 minutes per side. Pour the marinade over the chops and bring to a boil. Reduce heat to low and simmer for 2 to 3 minutes, or to desired doneness. Serve topped with sauce.

Servings Per Recipe: 6

• calories 231
• calories from fat 85
• total fat 9g
• saturated fat 2.7g
• cholesterol 59mg
• sodium 420mg
• total carbohydrate 14g
• dietary fiber 0g
• sugars 13g
• protein 22g

SWEET & SOUR PORK

Sweet and Sour Pork Chops
Tender pork chops featuring a perfect twist of tang.

Preparation Time: 5 minutes
Cooking Time: 45 minutes


Ingredients

4 whole loin lean pork chops , 1/2-inch thick
2 tbsp sesame oil
2 tsp low sodium soy sauce
1/4 cup cider vinegar
4 SPLENDA® No Calorie Sweetener packets
1 medium onions , sliced

Directions 1 In a medium skillet over medium-high heat, brown pork chops, turning once.
2 Combine soy sauce, vinegar, and Splenda and pour over meat.
3 Separate onion into rings and add to skillet.
4 Cover skillet and cook on low heat for about 40 to 45 minutes or until meat is tender. Check occasionally making sure heat isn't too high. You want some of those tasty juices to remain in the pan.
5 When cooked through, remove from heat and serve. 

Nutrition Facts
Makes 4 servings
Amount Per Serving
Calories	239.1
Total Carbs	4.2 g
Dietary Fiber	0.8 g
Sugars	2.2 g
Total Fat	13.4 g
Saturated Fat	3.2 g
Unsaturated Fat	10.2 g
Potassium	466.7 mg
Protein	24.7 g
Sodium	125.2 mg
Dietary Exchanges 1 1/4 Fat, 3 Meat, 1/2 Vegetable

Spicy Jerk Pork Chops

Add some heat to tonight's pork chop dinner. This recipe is based on the fiery Jamaican seasoning known as jerk, made of Scotch bonnet chiles, ground spices, garlic, and herbs. 

Serves 4

2 Tbs. extra-virgin olive oil; more for the pan
4 bone-in center-cut pork chops (3/4 inch thick, about 2-1/2 lb. total)
Kosher salt and freshly ground black pepper
4 medium scallions (white and green parts), coarsely chopped
2 small Scotch bonnet or habanero chiles, seeded and coarsely chopped (wear gloves)
2 small limes, 1 juiced and 1 cut into 8 wedges
2 large cloves garlic, coarsely chopped
2 Tbs. coarsely chopped fresh ginger
1 Tbs. coarsely chopped fresh thyme
3/4 tsp. ground allspice
1/8 tsp. ground cinnamon

---

Position an oven rack about 4 inches from the broiler and heat the broiler to high. Lightly oil a broiler pan or a rack set over a large rimmed baking sheet.Season the pork all over with 1 tsp. salt and 3/4 tsp. pepper. In a food processor, purée the oil, scallions, chiles, lime juice, garlic, ginger, thyme, allspice, cinnamon, and 1 tsp. salt. Coat the chops on all sides with the mixture and set on the broiler pan or rack. Broil until the pork begins to brown, about 7 minutes. Flip and cook until browned, the meat is firm to the touch, and an instantread thermometer inserted close to (but not touching) the bone registers 145°F, about 7 minutes more. Serve with the lime wedges.

Serving Suggestions

Serve with a cabbage slaw and Jamaican Rice & Peas.

nutrition information (per serving):
Calories (kcal): 650; Fat (g): 41; Fat Calories (kcal): 370; Saturated Fat (g): 14; Protein (g): 62; Monounsaturated Fat (g): 21; Carbohydrates (g): 5; Polyunsaturated Fat (g): 3.5; Sodium (mg): 670; Cholesterol (mg): 165; Fiber (g): 1;

Pork Chops with Red Onions 

Preparation time: 10 min	Servings: 4
Cooking time: 20 min

Ingredients:

3 tbsp water

3 tbsp red wine vinegar

1/2 tsp fennel seed

2 medium red onions, thinly sliced

4 boneless pork chops, about 4 oz each

2 tsp olive oil

1 tsp sugar

Cooking Directions:

Preheat oven to 375°F. Heat oil in a heavy non-reactive ovenproof skillet over medium high heat. Season pork chops with salt and pepper to taste. Sear pork 2 minutes per side or until lightly browned. Transfer pork chops to a platter. Reduce heat to medium. Using same skillet, sauté onions, sugar, and fennel seed 5-7 minutes or until onions are softened. Stir in vinegar and cook 1 minute. Stir in water and season with pepper to taste. Remove from heat. Return pork and any juices from platter to skillet. Cover skillet and bake 10 minutes or until pork chops are cooked throughout. 

Nutrition Facts 

Calories 190

% Calories From Fat 42.6%

Total Fat 9g

Saturated Fats 2.6g

Mono-unsaturated Fats 4.6g

Poly-unsaturated Fats 1.1g

Cholesterol 49mg

Sodium 39mg

Total Carbohydrates 6g

Dietary Fiber 0.8g

Sugar 3.3g

Protein 20g