 Zesty Skillet Pork Chops
Makes 4 servings
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Medication used to prevent sodium and water retention in some heart patients can create a potassium deficiency. When this happens, physicians may suggest eating potassium-rich foods such as bananas, melons, citrus fruits, tomato products, potatoes and low-fat dairy products. One serving of this recipe provides 450 mg of potassium.
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Ingredients
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1
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teaspoon chili powder
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1/2
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teaspoon salt, divided
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4
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lean boneless pork chops (about 1-1/4 pounds), well trimmed of fat
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2
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cups diced tomatoes
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1
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cup chopped green, red or yellow bell pepper
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3/4
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cup thinly sliced celery
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1/2
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cup chopped onion
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1
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teaspoon dried thyme leaves
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1
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tablespoon hot pepper sauce
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Nonstick cooking spray
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2
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tablespoons finely chopped parsley
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1. Rub chili powder and 1/4 teaspoon salt evenly over one side of pork chops.
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2. Combine tomatoes, bell pepper, celery, onion, thyme and pepper sauce in medium mixing bowl; stir to blend.
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3. Lightly coat 12-inch nonstick skillet with cooking spray. Heat over medium-high heat until hot. Add pork chops, seasoned side down; cook 1 minute. Turn pork; top with tomato mixture.
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4. Bring to a boil. Reduce heat and simmer, covered, 25 minutes or until pork is tender and mixture has thickened.
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5. Transfer pork to serving plates. Increase heat; bring tomato mixture to a boil and cook 2 minutes or until most of the liquid has evaporated. Remove from heat; stir in parsley and remaining 1/4 teaspoon salt and spoon over pork.
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© Publications International, Ltd.
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Nutrients per Serving
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(1 pork chop with 2/3 cup tomato mixture)
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Calories
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172
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Calories from Fat
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34 %
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Total Fat
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7 g
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Saturated Fat
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2 g
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Cholesterol
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49 mg
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Carbohydrate
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9 g
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Fiber
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3 g
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Protein
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20 g
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Sodium
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387 mg
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Dietary exchanges
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2 Vegetable
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2 Meat
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Printed
from fbnr.com
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