Name: Pork Chops with Nectarine Sauce
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4 servings
Ingredients: 4 boneless pork loin chops (6 ounces each); 1/2 teaspoon salt; 1/2 teaspoon dried thyme; 1/4 teaspoon pepper; 3 tablespoons all-purpose flour; 1 tablespoon canola oil; 1 small onion, finely chopped; 1 garlic clove, minced; 3 medium nectarines or peeled peaches, cut into 1/2-inch slices; 1/2 cup reduced-sodium chicken broth; 1 tablespoon honey, optional

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

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Pork Chops with Nectarine Sauce

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Yield:4 servings

Prep:10 min

Cook:20 min

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Ingredients

4 boneless pork loin chops (6 ounces each)
1/2 teaspoon salt
1/2 teaspoon dried thyme
1/4 teaspoon pepper
3 tablespoons all-purpose flour
1 tablespoon canola oil
1 small onion, finely chopped
1 garlic clove, minced
3 medium nectarines or peeled peaches, cut into 1/2-inch slices
1/2 cup reduced-sodium chicken broth
1 tablespoon honey, optional

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Directions

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.

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.