SEARED PORK CHOPS WITH APPLES AND ONIONS

GFO

PREP TIME: 15 MINS COOK TIME: 25 MINS SERVES 4 (AS A MAIN)

4 x 200g pork chops,

trimmed of fat

Freshly ground black pepper

Olive oil cooking spray

2 firm cooking apples, such as Gala or Fuji, unpeeled, quartered, core removed, cut into 5mm-thick slices

1 large brown onion, cut into

thin wedges

2 cloves garlic, crushed

60ml (1/4 cup) dry white wine

60ml (1/4 cup) salt-reduced chicken

stock or gluten-free stock

1 tsp Dijon mustard or

gluten-free mustard

1 tsp light margarine

110g (½ cup) SunRice Doongara Clever Low GI White Rice, cooked following pack directions, to serve 1 Tbsp thyme leaves

500g broccoli, cut into florets,

steamed, to serve

1 Sprinkle pork with pepper. Spray a large non-stick frying pan with cooking spray. Heat over medium-high. Add pork chops. Cook 2-3 minutes each side or just cooked through. Transfer to plate, cover with foil to keep warm.

2 Add the apples, onion and garlic to frying pan. Cook over medium-high heat, stirring occasionally, for 6-8 minutes or until the apples are golden. Add the wine and cook, stirring to scrape any bits off base of pan, for 1-2 minutes. Stir in the stock, mustard and margarine.

3 Return chops to pan and cook for 1-2 minutes or until heated through. Serve chops and apple mixture with the rice. Sprinkle with thyme and serve with the broccoli.

NUTRITION INFO

PER SERVE 2360kJ, protein 45g, total fat 25.0g (sat. fat 8.3g), carbs 33g, fibre 9g, sodium 208mg • Carb exchanges 2

• GI estimate low

• Gluten-free option