Apple and thyme are perfect to flavor low-fat pork chops
Wednesday, October 6, 2004
Careful use of the right ingredients can mean diners end up with the best deal: plenty of good taste, without paying the penalty of getting too much fat along with that savory pleasure.
Pork chops with apples and thyme is an easily made dish with a seasonal flavor, and this recipe from EatingWell magazine's fall issue has only about 9 grams of fat. The magazine's suggestion for side dishes to round out the meal: quick barley and pureed squash (frozen squash is very convenient).
Pork Chops with Apple and Thyme
(Preparation and cooking time about 30 minutes)
3/4 cup reduced-sodium chicken broth
2 teaspoons cornstarch
2 teaspoons canola oil
4 (4-ounce) boneless pork chops, 1/2-inch-thick, trimmed
1 small onion, sliced
1 tart apple, such as Granny Smith, peeled and sliced
1/4 cup apple cider or apple juice
2 teaspoons Dijon mustard
1/4 teaspoon dried thyme
Mix 2 tablespoons broth and cornstarch in a small bowl.
Heat oil in a large nonstick skillet over high heat. Add chops and cook until browned, 1 1/2 to 2 minutes per side. Transfer to a plate.
Reduce heat to medium-high and add onion to the pan. Cook, stirring often, until it starts to soften and brown, 2 to 3 minutes. Add apple and cook, stirring often, until tender, 3 to 5 minutes. Stir in the remaining broth, cider (or juice), mustard, thyme and the cornstarch mixture. Bring to a boil, stirring, until thickened and glossy, about 1 minute. Return the chops to the pan and heat through. Serve immediately.
Makes 4 servings.
Nutrition information per serving: 219 calories, 9 grams fat (3 grams saturated), 67 milligrams cholesterol, 9 grams carbohydrates, 24 grams protein, 1 gram fiber, 102 milligram sodium.