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Hawaiian Pork Chops Recipe

Photo by: Taste of Home

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Looking for a great last-minute meal when friends drop in? Hampton, Virginia's Michelle Cavalier recommends one of her husband's sweet-and-sour favorites. “This is so easy, tastes just like Hawaiian pizza, and I usually have all ingredients on hand.”

This recipe is:

Healthy

Quick

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4 Servings
Prep/Total Time: 30 min.

Ingredients

4 boneless pork loin chops (3/4 inch thick and 4 ounces each)
1/4 teaspoon salt
1/4 teaspoon pepper
1/3 cup chopped green pepper
1/3 cup thinly sliced onion rings
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

Directions

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.
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.
Combine the cornstarch and water until smooth; stir into skillet. Bring to a boil; cook for 1-2 minutes or until thickened. Serve over rice if desired. Yield: 4 servings.

Nutritional Analysis: 1 pork chop with 3/4 cup sauce (calculated without rice) equals 250 calories, 7 g fat (2 g saturated fat), 57 mg cholesterol, 554 mg sodium, 24 g carbohydrate, 1 g fiber, 23 g protein. Diabetic Exchanges: 3 lean meat, 1/2 starch, 1/2 fruit, 1/2 fat.

Hawaiian Pork Chops published in Light & Tasty December/January 2006, p43