Average Rating: 4.153846TOTAL TIME: Prep/Total Time: 30 min.
YIELD: 4 servings.Ingredients
- 4 boneless pork loin chops (3/4 inch thick and 4 ounces each)
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 3 teaspoons canola oil, divided
- 1/3 cup chopped green pepper
- 1/3 cup thinly sliced onion
- 1 can (14-1/2 ounces) reduced-sodium beef broth
- 1 can (8 ounces) unsweetened pineapple chunks, undrained
- 1/4 cup ketchup
- 2 tablespoons brown sugar
- 1 tablespoon cider vinegar
- 2 tablespoons cornstarch
- 3 tablespoons cold water
- Hot cooked rice, optional
Instructions
- 1. Sprinkle pork chops with salt and pepper. Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Cook pork chops until lightly browned, 3-4 minutes on each side. Remove and keep warm.
- 2. In the same skillet, saute green pepper and onion in remaining 1 teaspoon oil until almost tender, 2 minutes. Stir in broth, pineapple, ketchup, brown sugar and vinegar. Bring to a boil. Return pork to the pan. Reduce heat; cover and simmer until a thermometer inserted in pork reads 145°, 5-7 minutes. Remove and keep warm.
- 3. Combine cornstarch and water until smooth; stir into skillet. Bring to a boil; cook and stir for 1-2 minutes or until thickened. Serve with pork and, if desired, rice.
Nutrition Facts
1 pork chop with 3/4 cup sauce: 250 calories, 7g fat (2g saturated fat), 57mg cholesterol, 554mg sodium, 24g carbohydrate (16g sugars, 1g fiber), 23g protein.
Diabetic Exchanges: 3 lean meat, 1/2 starch, 1/2 fruit, 1/2 fat.
