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Pork Chop Veggie Medley Recipe

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"I couldn't wait for dinner when my grandmother prepared this delicious pork chop dish topped with colorful vegetables," says Shirley Hulin of Los Osos, California. "Now I fix it for my family—it's one of the meals regularly requested by my husband."

This recipe is:

Healthy

Diabetic Friendly

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Pork Chop Veggie Medley Recipe

Prep: 5 min. Cook: 45 min.

Yield: 6 Servings

5 45 50

Ingredients

2 medium onions, thinly sliced
2 garlic cloves, minced
1 tablespoon olive oil
6 boneless pork loin chops (3/4 inch thick and 4 ounces each)
1/2 teaspoon salt
1/4 teaspoon pepper
1/3 cup water
1 can (28 ounces) diced tomatoes, undrained
1 package (10 ounces) frozen corn
3 small zucchini, thinly sliced
4 cups hot cooked rice

Directions

In a large nonstick skillet, saute onions and garlic in oil for 2-3 minutes. Add the pork chops; brown on both sides and sprinkle with salt and pepper. Remove chops and onions with a slotted spoon; keep warm. Add water to drippings; bring to a boil, scraping any browned bits from pan. Return chops and onions to pan; add the tomatoes. Bring to a boil. Reduce heat cover and simmer for 25-30 minutes or until meat is tender.
Stir in corn and zucchini; cover and simmer for 10-15 minutes longer or until the vegetable are tender. Serve over rice. Yield: 6 servings.

Nutritional Analysis: One serving (1 pork chop and 1 cup vegetable mixture with 2/3 cup rice) equals 418 calories, 9 g fat (3 g saturated fat), 62 mg cholesterol, 455 mg sodium, 52 g carbohydrate, 5 g fiber, 32 g protein. Diabetic Exchanges: 3 lean meat, 2-1/2 starch, 2 vegetable.

Originally published as Pork Chop Veggie Medley in Light & Tasty October/November 2001, p46

Light-Bodied Red Wine

Enjoy this recipe with a light-bodied red wine such as Pinot Noir.

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