I’m a sucker for pork. My favorite is a pork chop recipe is one coated in bread crumbs and fried in a pan. Remember the good old days when you would load a pan full of butter and oil and fry pork chops and chicken to your heart’s content?
Those days are gone. These days I save myself and my family from all that artery clogging fat, and lightly saute or bake food. This recipe adapted from Taste of Home is good example of sauteing in just a touch of oil and having a dish that’s lighter and healthier. (Of course, a really good non-stick pan is must.)
- 1 medium onion, chopped
- 4 teaspoons olive oil
- 1 tablespoon ginger, grated
- 1 teaspoon chili powder
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
- 1/2 teaspoon ground cinnamon
- 4 boneless pork loin chops, cut into 1” strips
- 1/2 cup lowfat chicken broth
- 1/4 cup maple syrup
- 2 cups hot cooked red quinoa
- In a large nonstick skillet over medium-low heat, cook onion in 2 teaspoons oil until browned and tender for 8 - 10 minutes. Add ginger; cook and stir 2 minutes longer. Remove to a small bowl.
- Meanwhile, combine the chili powder, salt, pepper and cinnamon. Rub the seasoning into the pork strips. In the same skillet over medium heat with the remaining oil, brown pork for 2-3 minutes on each side until no longer pink in the middle.
- Add the broth, syrup and onion mixture, and bring to a boil. Reduce the heat and saute 3 - 4 minutes until a sauce forms. Serve with quinoa.
What’s good for me in this dish?
Pork trimmed of visible fat can be considered a lean meat. Specifically boneless pork chops, or tenderloin. Pork is a good source of Vitamin C, Niacin, Phosphorus and Zinc, and a very good source of Protein, Vitamin B12, Iron and Selenium. Pork is higher in cholesterol.
Quinoa is a nutrition powerhouse. A complete protein containing all 9 essential amino acids, it’s also high in manganese, magnesium, iron, tryptophan, copper and phosphorus. Quinoa provides significant benefits for heart health. It’s also useful for people who suffer from migraine headaches. High in fiber, it’s useful for those dieting as it’s filling, as well as the benefits of fiber for certain types of cancers.
Calorie Information: 393 calories including 1/2 cup quinoa, 12 g fat (3 g saturated fat), 74 mg cholesterol, 431 mg sodium, 40 g carbohydrate, 2 g fiber, 29 g protein. Weight Watchers Points 8
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Nutrition details obtained from whfoods.org, nutritiondata.com, about.com, and abouthomecooking.com.