The EatingWell Diabetes Cookbook (2005)
A snappy pan sauce made with shallots, port and fruity blackberry nectar transforms basic pork chops into a special-occasion dinner. A touch of butter swirled in at the end of cooking gives the sauce a rich finish. You can substitute flattened boneless chicken breast, turkey cutlets or veal scallops for pork; adjust cooking time accordingly.
Active Time: 25 minutes |
Total Time: 30 minutes
4 4-ounce boneless pork loin chops, 1/2 inch thick, trimmed
1/4 teaspoon salt, or to taste
1/4 teaspoon freshly ground pepper
3 teaspoons extra-virgin olive oil, divided
1/3 cup finely chopped shallot, (1 large)
1 tablespoon chopped fresh thyme, or 1 teaspoon dried
1/2 cup port, or brewed black tea
1/2 cup black currant nectar, blackberry or blueberry juice (see Ingredient note)
1/2 cup reduced-sodium chicken broth
2 tablespoons balsamic vinegar
1 1/2 teaspoons cornstarch
1 1/2 teaspoons water
1 cup fresh or frozen and thawed blackberries, (see Tip)
2 teaspoons butter
Season pork chops with salt and pepper. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add the pork and cook until browned and just cooked through, 2 to 3 minutes per side. Transfer to a plate. (Do not wash skillet.)
Add remaining 1 teaspoon oil to the pan. Add shallot and thyme; cook, stirring, for 30 seconds. Add port (or tea), black currant nectar (or blackberry or blueberry juice), broth and vinegar; bring to a boil, scraping up any browned bits. Cook, stirring occasionally, for 5 minutes to reduce sauce and intensify flavor.
Mix cornstarch and water in a small bowl. Add to the sauce and stir until lightly thickened. Reduce heat to low. Add blackberries and butter. Simmer, stirring, just until the butter has melted. Return the pork chops and any accumulated juices to the pan; turn to coat with sauce. Serve immediately.
Per serving :
8 g Fat;
3 g Sat;
3 g Mono;
57 mg Cholesterol;
11 g Carbohydrates;
22 g Protein;
2 g Fiber;
342 mg Sodium;
624 mg Potassium
1 Carbohydrate Serving
Exchanges: 1 other carbohydrate, 3 lean meat
Tips & Notes
Ingredient Note: You can find a variety of berry juices and nectars in natural-foods stores or the natural-foods section of your supermarket. Enjoy some in a refreshing spritzer. Look for black currant liqueur (cassis) at a liquor store.
Tip: To freeze fresh berries: Wash berries and pat dry. Spread in a single layer on a tray, cover with plastic wrap and freeze until solid. Pack frozen fruit into ziplock bags, taking care to remove air from the bags. Freeze for up to 1 year.