Hawaiian Pork Chops
TOTAL TIME: Prep/Total Time: 30 min.
YIELD: 4 servings.
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.”
Ingredients
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4 boneless pork loin chops (3/4 inch thick and 4 ounces each)
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1/4 teaspoon salt
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1/4 teaspoon pepper
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3 teaspoons canola oil, divided
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1/3 cup chopped green pepper
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1/3 cup thinly sliced onion
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1 can (14-1/2 ounces) reduced-sodium beef broth
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1 can (8 ounces) unsweetened pineapple chunks, undrained
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1/4 cup ketchup
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2 tablespoons brown sugar
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1 tablespoon cider vinegar
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2 tablespoons cornstarch
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3 tablespoons cold water
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Hot cooked rice, optional
Directions
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1.
Sprinkle pork chops with salt and pepper. Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Cook pork chops until lightly browned, 3-4 minutes on each side. Remove and keep warm.
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2.
In the same skillet, saute green pepper and onion in remaining 1 teaspoon oil until almost tender, about 2 minutes. Stir in broth, pineapple, ketchup, brown sugar and vinegar. Bring to a boil. Return pork to the pan. Reduce heat; cover and simmer until a thermometer inserted in pork reads 145°, 5-7 minutes. Remove and keep warm.
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3.
Combine cornstarch and water until smooth; stir into skillet. Bring to a boil; cook and stir until thickened, 1-2 minutes. Serve with pork and, if desired, rice.
Nutrition Facts
1 pork chop with 3/4 cup sauce: 250 calories, 7g fat (2g saturated fat), 57mg cholesterol, 554mg sodium, 24g carbohydrate (16g sugars, 1g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 1/2 starch, 1/2 fruit, 1/2 fat.
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