Pork Chops with Apples & Thyme

From EatingWell: Fall 2004, The EatingWell Diabetes Cookbook (2005) — Subscribe Now!

Round out this lovely autumn meal with barley and pureed winter squash (for added convenience, look for frozen squash).

4 servings

Active Time: 15 minutes

Total Time: 30 minutes

Nutrition Profile

Ingredients

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

Preparation

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.

Nutrition

Per serving: 219 calories; 9 g fat (3 g sat, 4 g mono); 67 mg cholesterol; 9 g carbohydrates; 24 g protein; 1 g fiber; 108 mg sodium; 350 mg potassium.

Nutrition Bonus: Selenium (50% daily value).

1/2 Carbohydrate Serving

Exchanges: 1/2 fruit, 3 lean meat