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Monday, September 14, 2009

Yummy porkchops

Saucy Pork Chops

Prep Time:
15 minutes
Total Time: 1 hour, 10 minutes
Ingredients
  • 1 tablespoon margarine, canola-based, trans-fat free
  • 1 1/2 pounds pork sirloin chops, raw, boneless
  • 2 onions, yellow
  • 1 garlic clove
  • 1 bell pepper, green, medium
  • 1 cup carrot, chopped
  • 16 fluid ounces chicken broth, fat-free, low-sodium
  • 1 tablespoon cornstarch
  • 1 teaspoon Worcestershire sauce


Preparation
    Melt margarine in a large non-stick skillet over medium-high heat, and brown pork on both sides. Remove from pan and set aside. Peel onion and garlic; chop onion and mince garlic. Wash and chop bell pepper and carrots. In the same skillet, saute´ onions, garlic, and bell pepper. Add carrots and chicken stock to the skillet, and bring to a simmer. Combine cornstarch with 1/4 cup of water, and stir to a smooth paste; add to skillet, and stir to thicken. Add Worcestershire, sauce and pork to skillet. Cover and cook over low heat for 1 hour or until is cooked through. Serve with garlic mashed potatoes, if desired.

Diet Exchange
Bread/Starch: 0.0
Fruit: 0.0
Fat Free Milk: 0.0
Reduced Fat Milk: 0.0
Whole Milk: 0.0
Other Carbohydrates: 0.0
Vegetable: 1.0
Lean Meat: 0.0
Medium Fat Meat: 0.0
High Fat Meat: 0.0
Plant Protein: 0.0
Fat: 1.0
Alcohol: 0.0


Nutrition Information
Amount Per Serving
Calories 210
Calories from Fat 70
Total Fat 7 g
Saturated Fat 2 g
Cholesterol 70 mg
Sodium 130 mg
Total Carbohydrate 9 g
Dietary Fiber 1 g
Sugars 3 g
Protein 26 g
Vitamin A 50%
Vitamin C 35%
Calcium 4%
Iron 6%


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