- 1 tablespoon canola oil
- 4 boneless pork loin chops (4 ounces each)
- 1 garlic clove, minced
- 1/2 cup beef broth
- 2 tablespoons brown sugar
- 1 tablespoon soy sauce
- 1/4 teaspoon crushed red pepper flakes
- 2 teaspoons cornstarch
- 2 tablespoons cold water
- In a large skillet, heat oil over medium-high heat. Add pork chops and brown on each side, 2-3 minutes. Remove and set aside. Add garlic to the pan; cook and stir for 1 minute. Stir in broth, brown sugar, soy sauce and red pepper flakes. Return chops to the pan; cover and simmer until a thermometer inserted in pork reads 145°, 6-8 minutes. Remove chops and keep warm.
- Combine cornstarch and water until smooth; stir into the broth mixture. Bring to a boil; cook and stir until thickened, about 2 minutes. Serve with chops.
1 pork chop with about 2 tablespoons sauce: 219 calories, 10g fat (3g saturated fat), 55mg cholesterol, 375mg sodium, 8g carbohydrate (7g sugars, 0 fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 1 fat, 1/2 starch.