Pork chops with black currant jam sauce
Dietitian's tip: Instead of breaded and fried, these pork loin chops are pan-fried and topped with a light currant-flavored deglazing sauce.
SERVES 6
Ingredients
1/4 cup black currant jam
2 tablespoons Dijon mustard
2 teaspoons olive oil
6 center cut pork loin chops, trimmed of all visible fat, each 4 ounces
1/3 cup wine vinegar
1/8 teaspoon freshly ground black pepper
6 orange slices
Directions
In a small bowl, whisk together the jam and mustard.
In a large, nonstick frying pan, heat the olive oil over medium-high heat. Add the pork chops and cook, turning once, until browned on both sides, about 5 minutes per side. Top each pork chop with 1 tablespoon of the jam-mustard mixture. Cover and cook for 2 minutes more. Transfer the pork chops to warmed plates.
Cool the frying pan to a warm — not hot — temperature. Pour wine vinegar into the pan and stir to remove the bits of pork and jam. Pour the vinegar sauce over each pork chop. Sprinkle with pepper and garnish with orange slices. Serve immediately.
Nutritional Analysis(per serving)Calories 220 Cholesterol 71 mg
Protein 26 g Sodium 198 mg
Carbohydrate 12 g Fiber 1 g
Total fat 7 g Potassium 454 mg
Saturated fat 2 g Calcium 40 mg
Monounsaturated fat 4 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Fruits 1
Protein and dairy 1
Fats 1
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Fruits 1
Meat and meat substitutes 4
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Fruits 1
Meats, poultry and fish 1
http://www.mayoclinic.com/health/hea...ecipes/NU00423
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