Boneless pork chops are used in this low-fat recipe. Smothered in green onions and red peppers, they make a fast, easy and healthy skillet dinner.
The recipe is from “Good Housekeeping Smart Carb Suppers: Delicious and Healthy Meals” (Hearst Books, 2005, $14.95).
Whatever attention you wish to pay to details of diet, all the recipes in this cookbook come with nutrition information so that you can make your own choices. You can focus on grams of fat, sodium or carbohydrate, and choose dishes that fit what you are aiming for.
The ringbound-format cookbook is handy to use; recipes are shown complete, so there’s no need to turn the page, and they often have a full-page color photo opposite.
After the book’s brief introduction with dietary guidelines, dishes are grouped as chicken and poultry, beef, pork and lamb, seafood, vegetables, eggs and cheese. They are then printed along with side dishes where the latter are suggested to complete the supper menu. No desserts.
Pork Chops With Peppers and Onions
(Start to finish 30 minutes)
INGREDIENTS
DIRECTIONS
Heat nonstick 12-inch skillet over medium-high heat until hot but not smoking. Add pork chops to skillet and sprinkle with salt and pepper. Cook chops until lightly browned on the outside and still slightly pink on the inside, about 8 minutes, turning once (reduce heat to medium if chops are browning too quickly). Transfer chops to plate; keep warm.
To skillet, add oil and green-onion tops; cook 4 minutes. With slotted spoon, transfer green-onion tops to small bowl. In same skillet, cook red peppers and onion bottoms, stirring occasionally, 8 minutes. Add garlic and crushed red pepper, and cook, stirring, 1 minute. Stir in broth and half of green-onion tops; heat through.
Spoon pepper mixture onto platter; top with chops and remaining green-onion tops.
Makes 4 main-dish servings.
Nutrition information per serving: about 210 cal., 26 g pro., 7 g carbo., 8 g total fat (2 g saturated), 2 g fiber, 71 mg chol., 495 mg sodium.
