A sauce you’ll be sweet on
This sauce is so simple that it has become a tried and true standby for me — and it’s always a hit. Maple syrup, brown sugar and mustard blend with the pan juices to make a succulent sauce for the sautéed pork chops. The sauce is great with pork, ham, turkey or chicken. Warm it on its own and serve with any of these cooked meats or use it as a dipping sauce. It can be served hot or at room temperature.
You can use any type of pork chop. I find boneless, butterflied pork chops have less fat and cook faster than bone-in chops. They need to be watched carefully, or they will dry out while cooking. The secret is to sear them outside and then lower the heat and cook just a few minutes more. Pork is ready when a meat thermometer reaches 160 F.
Pork Chops with Succulent Sauce
2 Tbsps. maple syrup 2 Tbsps. brown sugar 2 Tbsps. Dijon mustard Vegetable oil spray 2 6-oz. boneless, butterflied pork chops Salt, freshly ground black pepper Mix maple syrup, brown sugar and mustard together and set aside. Remove visible fat from pork. Heat a small non-stick skillet over mediumhigh heat. Spray with vegetable oil spray. Brown pork 2 minutes, turn and salt and pepper the cooked side. Brown second side 2 minutes. Lower heat to medium, cover with a lid and cook 2 minutes or until the pork is cooked through. A meat thermometer should read 160 degrees. Remove to a plate. Add sauce to skillet and heat several seconds, scraping up any brown bits in the skillet.
Serve pork with sauce spooned on top. Makes: 2 servings.
Per serving: 343 calories), 8.4 g fat (2.1 g saturated, 3.7 g monounsaturated), 120 mg cholesterol, 38.1 g protein, 28.2 g carbohydrates, 0.5 g fibre, 273 mg sodium
Sautéed Potatoes and Brussels Sprouts
¾ lbs. Brussels sprouts (about 2 ½ cups) (or broccoli if you prefer)
¾ pound yellow potatoes, washed and cut into 1-inch pieces (about 2 ½ cups)
1 cup fat-free, low-salt chicken broth
2 tsps. olive oil Salt, freshly ground black pepper
Trim about ¼-inch off the base of the Brussels sprouts and remove any bruised outer leaves. Cut them in half. Wash potatoes, do not peel. Cut into 1-inch pieces. Add to a large non-stick skillet with the Brussels sprouts. Add the chicken broth, cover with a lid and simmer over medium high heat 5 to 7 minutes or until potatoes are soft. Add water if pan becomes dry. Remove cover and add olive oil and salt and pepper to taste. Toss well. Makes: 2 servings.
Per serving: 214 calories, , 5.1 g fat, 8.4 g protein, 37.4 g carbohydrates, 7.0 g fibre, 323 mg sodium