Pork Chops with Nectarine Sauce
TOTAL TIME: Prep/Total Time: 30 min.
YIELD: 4 servings.
As a dietitian, I’m always looking for ways to make meals healthy and delicious. These juicy chops are fast, too. —Suellen Pineda, Victor, New York
Ingredients
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4 boneless pork loin chops (6 ounces each)
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1/2 teaspoon salt
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1/2 teaspoon dried thyme
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1/4 teaspoon pepper
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3 tablespoons all-purpose flour
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1 tablespoon canola oil
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1 small onion, finely chopped
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1 garlic clove, minced
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3 medium nectarines or peeled peaches, cut into 1/2-inch slices
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1/2 cup reduced-sodium chicken broth
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1 tablespoon honey, optional
Directions
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1.
Sprinkle pork chops with seasonings. Dredge lightly with flour. In a large skillet, heat oil over medium heat; cook chops until a thermometer reads 145°, 4-5 minutes per side. Remove from pan; keep warm.
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2.
Add onion to same pan; cook and stir over medium heat 2 minutes. Add garlic; cook and stir 1 minute. Add nectarines; cook until lightly browned on both sides. Stir in broth and, if desired, honey; bring to a boil. Reduce heat. Simmer, uncovered, until nectarines are softened and sauce is slightly thickened, about 5 minutes. Serve with chops.
Nutrition Facts
1 pork chop with 1/2 cup sauce: 330 calories, 14g fat (4g saturated fat), 82mg cholesterol, 414mg sodium, 16g carbohydrate (9g sugars, 2g fiber), 35g protein. Diabetic Exchanges: 5 lean meat, 1 fruit, 1 fat.
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