Monday, January 18, 2010

Hawaiian Pork Chops and Rice

This is a new recipe I tried a couple weeks ago and was pleasantly surprised at how great it turned out. Since I'm not usually a fan of fruit with my meat, I wasn't so sure about a recipe that called for pork chops and pineapple, but was definitely ready for something new. I'm definitely glad I tried it because I think this easy dish is well on its way to becoming a new family favorite. Plus, at only 250 calories and 7 grams of fat per serving (5 WW points for those of you keeping track), it fits my continued efforts to eat healthier.

Hawaiian Pork Chops

Ingredients:
4 boneless pork loin chops (4 oz each)
1/4 tsp salt
1/4 tsp pepper
1/3 cup chopped green pepper
1/3 cup sliced onion rings (I chopped mine)
14-1/2 oz reduced sodium beef broth
1 can (8 oz) unsweetened pineapple chunks, undrained
1/4 cup ketchup
2 T brown sugar
1 T cider vinegar
2 T cornstarch
3 T cold water

1. Sprinkle pork chops with salt and pepper. In a large nonstick skillet coated with cooking spray, cook the chops for 4-5 minutes on each side or until lightly browned. Remove and keep warm.
2. In the same skillet, saute green pepper and onion for 2 minutes or until almost tender. Stir in the broth, pineapple, ketchup, brown sugar and vinegar. Bring to a boil. Return pork to the pan. Reduce heat; cover and simmer for 6-10 minutes or until meat juices run clear.
3. Combine the cornstarch and water until smooth; stir into skillet. Bring to a boil; cook for 1-2 minutes or until thickened.

You can serve the saucy chops over plain white or brown rice. Since I was feeling ambitious, I served them alongside this yummy new rice side dish:

Colorful Rice Medley

Ingredients:
1/4 cup chopped onion
1 T butter
3/4 c uncooked long grain rice
1 small red pepper, chopped
1-1/2 c reduced sodium chicken or vegetable broth
1/4 c white wine
1/2 t dried thyme
1/8 t pepper
1 cup frozen peas
1/4 c plus 1 T reduced fat grated Parmesan cheese, divided

1. In a large saucepan coated with cooking spray, saute onion in butter for 1 minute. Add rice and red pepper; cook and stir for 3-4 minutes or until rice is lightly browned.
2. Stir in the broth, wine, thyme, and pepper. Bring to boil. Reduce heat; cover and simmer for 15 minutes.
3. Stir in peas; cover and simmer 3-5 minutes longer or until rice is tender and peas are heated through. Stir in 1/4 cup Parmesan cheese. Sprinkle the remaining Parmesan cheese over the top.
Yields 6 servings (each serving is 2/3 cup, 155 calories, 3 g fat, 2 g fiber, 3 WW points)

1 comment:

lsalsa said...

Both of those sound great! I think we'll try them tomorrow night! Thanks!