Hey all! I know it’s
been a few weeks but I’m back with a new “Healthy Meal of the Week”! This week I made “Pork Chops with Roasted
Apples and Onions” with some haricots verts and mustard vinaigrette for the
side all from the September 2012 issue of CookingLight. It turned out very
yummy and was a hit with Scarlett. Try
it out for yourself!
Ingredients:
2 ½ teaspoons canola oil, divided
1 ½ cups frozen pearl onions, thawed
2 cups Gala apple wedges
1 tablespoon butter, divided
2 teaspoons fresh thyme leaves
½ teaspoon kosher salt, divided
½ teaspoons freshly ground black pepper, divided
4 (6-ounce) bone-in center-cut pork loin chops (about ½ inch
thick)
½ cup fat-free, lower-sodium chicken broth
½ teaspoon all-purpose flour
1 teaspoon vinegar
Directions:
1. Preheat oven to 400°.
2. Heat a large ovenproof skillet over medium-high heat. Add 1 teaspoon oil to pan; swirl to
coat. Pat onions dry with a paper
towel. Add onions to pan; cook 2 minutes
or until lightly browned, stirring once.
Add apple to pan; place in oven
Bake at 400° for 10 minutes or until onions and apple are tender. Stir in 2 teaspoons butter, thyme, ¼ teaspoon
salt, and ¼ teaspoon pepper.
3. Heat a large skillet over medium-high heat. Sprinkle pork with remaining ¼ teaspoon salt
and ¼ teaspoon pepper. Add remaining 1 ½
teaspoons oil to pan; swirl to coat. Add
pork to pan; cook 3 minutes on each side or until desired degree of
doneness. Remove pork from pan; keep
warm. Combine broth and flour in a small
bowl, stirring with a whisk. Add broth
mixture to pan; bring to a boil, scraping pan to loosen browned bits. Cook 1 minute or until reduced to ¼ cup. Stir in vinegar and remaining 1 teaspoon
butter. Serve sauce with pork and apple
mixture.
Serves 4 (serving size: 1 chop, about 1 tablespoon sauce, and ¾ cup
apple mixture)
Nutritional
information: 240 calories; 10g total fat (3.3g saturated fat; 4.1g mono.; 1.4g
poly); 24.9g protein; 11g carbohydrates; 1.5g fiber; 84mg cholesterol; 1mg
iron; 379mg sodium; 28mg calcium
For Haricots Verts
and Mustard Vinaigrette:
Cook 2 (8-ounce) packages microwave-in-a-bag fresh haricots
verts according to package directions.
Combine 1 ½ teaspoons olive oil, 1 ½ teaspoons cider vinegar, 1 teaspoon
stone-ground mustard, ¼ teaspoon kosher salt, and ¼ teaspoon freshly ground
black pepper in a medium bowl. Add
beans; toss well to coat.
Serves 4
Nutritional
information: 51 calories; 1.8g total fat (0.3g saturated fat); 143mg sodium
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