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Microwave pork chops and cabbage*




Source of Recipe


diabetic cooking


List of Ingredients




Microwave Pork Chop and Cabbage Casserole
Serves 4 (3 oz meat and 1/2 cup vegetables)

Vegetable nonstick cooking spray
3 cups ready-to-use slaw mix
1/2 cup dried apples
4 (3 oz) boneless pork chops
1 tsp caraway seeds
1 can (14.5 oz) fat-free reduced-sodium beef broth
2 tsp honey
Pinch cinnamon

Lightly coat 8x8 inch microwavable glass baking dish with cooking spray. Place 1-1/2 cups slaw mix in baking dish, distributing evenly. Sprinkle 1/4 cup of the dried apples over the slaw. Place chops on top of slaw-apple layer. Repeat for second layer. Sprinkle with caraway seeds.

Pour broth over meat and vegetables. Cover with 9-inch square of waxed paper and microwave on HIGH for 30 minutes. (If the microwave has no turntable, turn casserole every 7 to 8 minutes.)

Remove dish from microwave and let rest, covered, for 5 minutes.

Serve each chop topped with cabbage and apple mixture. Drizzle each searing with 1/2 tsp of honey and top with a pinch of cinnamon.

Serving suggestion:
Accompany with boiled tiny "new" red-skinned potatoes and steamed green beans.

Exchanges:
2 vegetables, 2 meat
Calories 186;Fat 5g;Carbs 14g;Chol 46mg;Fiber 3g;Protein 22g;Sodium 120mg



Recipe