The EatingWell Diabetes Cookbook (2005)
Round out this lovely autumn meal with barley and pureed winter squash (for added convenience, look for frozen squash).
Active Time: 15 minutes |
Total Time: 30 minutes
3/4 cup reduced-sodium chicken broth, divided
2 teaspoons cornstarch
2 teaspoons canola oil
4 4-ounce boneless pork chops, 1/2 inch thick, trimmed of fat
1 small onion, sliced
1 tart apple, such as Granny Smith, peeled and sliced
1/4 cup apple cider, or apple juice
2 teaspoons Dijon mustard
1/4 teaspoon dried thyme
Mix 2 tablespoons broth and cornstarch in a small bowl.
Heat oil in a large nonstick skillet over high heat. Add chops and cook until browned, 2 to 3 minutes per side. Transfer to a plate.
Reduce heat to medium-high and add onion to the pan. Cook, stirring often, until it starts to soften and brown, 2 to 3 minutes. Add apple and cook, stirring often, until tender, 3 to 5 minutes. Stir in the remaining broth, cider (or juice), mustard, thyme and the cornstarch mixture. Bring to a boil, stirring, until thickened and glossy, about 1 minute. Return the chops to the pan and heat through. Serve immediately.
Per serving :
8 g Fat;
2 g Sat;
4 g Mono;
60 mg Cholesterol;
11 g Carbohydrates;
23 g Protein;
1 g Fiber;
193 mg Sodium;
335 mg Potassium