Pork: 5 pt. Pork Chops w/ Dijon Cream
Source of Recipe
From JoAnna Lund's Healthy Exchanges booklet 'The Wonders of Dry Milk Powder'
List of Ingredients
4 (4 oz) boneless, center cut pork loin chops (1/2 inch thick)
1/2 tsp. Salt
1/2 tsp. Pepper
Cooking spray
1/3 cup reduced sodium, fat free chicken broth
11/2 TBS. Dijon mustard
1/3 cup fat free evaporated milk (see recipe below)Recipe
Trim fat from chops. Sprinkle both sides with salt and pepper. Spray a large heavy skillet with cooking spray. Heat skillet over medium high heat until hot. Add chops and cook 3 to 4 minutes on each side until browned. Remove chops from skillet and keep warm. Add broth to skillet. Stir to loosen browned bits. Combine mustard and evaporated milk and add to skillet. Reduce heat and simmer 7 minutes or until sauce is thickened slightly. Spoon sauce over chops.
Makes 4 servings
Per Serving: Calories 201 Fat 9g Fiber 0.1 g Protein 23.5g Carbs 2.7g Chol 68mg Sodium 567mg Exchanges 3 meat
EVAPORATED SKIM MILK:
1/3 cup nonfat dry milk powder
1/2 cup water
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In a shaker, mix well. Makes 1/2 cup
WW Points: 2 Cal: 80, fat: 0g, Fiber: 0g, protein: 8g, calc: 12g, sodium: 123mg,
Diabetic exchange: 1 Skim Milk
PS The equivalent of a 12 oz can is this recipe tripled
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