Ingredients:
1 tsp paprika
1 tsp dried sage or thyme, crumbled
1/4 tsp salt
1/4 tsp pepper
4 boneless center-cut pork chops, about 1/2 inch thick (about 4 ounces each), all visible fat discarded
vegetable oil spray
2 large yellow or sweet onions, such as Vidalia or Walla Walla, thinly sliced
4 tbsp low-fat, low-sodium chicken broth, divided use
1 tbsp Dijon mustard (regular or hot)
Directions:
Sprinkle the paprika, sage, salt and pepper over the pork chops. Heat a large nonstick skillet over medium heat. Remove from the heat and lightly spray with vegetable oil spray (being careful not to spray near a gas flame). Cook the pork for 4 minutes on each side. Put the pork on a plate. Set aside. Separate the onion slices into rings. Put the onions in the skillet. Stir in 1 tablespoon broth. Cook, covered for 5 minutes. Stir well. Cook, uncovered for 5 minutes, or until the onions are golden brown, stirring once. Stir in the remaining 3 tablespoons broth and mustard. Place the pork on the onions. Cook, uncovered, for 5 minutes, or until the onions are tender and the pork no longer is pink in the center. To serve, place the pork on plates. Spoon the onions over the pork.
Makes 4 Servings.
Dietary Exchanges: 3 Lean Meat, 2 Vegetable
Nutrients Per Serving:
214 Calories
65 Calories from Fat
7 g Total Fat
2.5 g Saturated Fat
0.7 g Polyunsaturated Fat
3.1 g Monounsaturated Fat
11 g Total Carbohydrate
2 g Dietary Fiber
8 g Sugars
26 g Protein
69 mg Cholesterol
296 mg Sodium
