Hawaiian Pork Chops Recipe
- 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
- 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. Serve over rice if desired. Yield: 4 servings.
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.
Light-Bodied Red Wine
Enjoy this recipe with a light-bodied red wine such as Pinot Noir.