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Pork Chops with Sweet Browned Onions




Source of Recipe


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Pork Chops with Sweet Browned Onions

Adapted from © American Heart Association
Diabetic Exchanges
Serves 4; 1 chop and 2 tablespoons onion mixture per serving

Rub
1/2 teaspoon paprika
1/4 teaspoon pepper
1/4 teaspoon garlic powder
1/4 teaspoon dried thyme, crumbled
1/8 teaspoon salt
***********
4 thin pork loin chops with bone (about 1 1/4 pounds), all visible fat discarded
1 teaspoon canola or corn oil
1 medium onion, thinly sliced
1/4 cup water
1 teaspoon sugar
1 teaspoon steak sauce (lowest sodium available)

1. In a small bowl, stir together the rub ingredients. Sprinkle over both sides of the pork. Using your fingertips, gently press the rub so it adheres to the pork.

2. Heat a large nonstick skillet over medium-high heat. Add the oil, swirling to coat the bottom. Cook the pork for 2 minutes. Turn over. Cook for 1 to 2 minutes, or until no longer pink in the center. Be careful not to overcook; the thin chops don’t require much cooking time. Transfer to a serving plate. Cover to keep warm.

3. In the same skillet, still over medium-high heat, cook the onion for 2 minutes, stirring frequently and scraping to dislodge any browned bits. Stir in the remaining ingredients. Cook for 6 minutes, or until the onion is richly browned, stirring frequently. Spoon the onion mixture over the pork.

One serving (1 chop and 2 tablespoons onion mixture) equals: Calories 166; Total Fat 9.0 g (Saturated Fat 3.0 g, Polyunsaturated Fat 1.0 g, Monounsaturated Fat 4.0 g); Cholesterol 49 mg; Sodium 119 mg; Carbohydrates 5 g; Fiber 1 g; Sugars 4 g; Protein 16 g ++++ Dietary Exchanges: 1 vegetable, 2 lean meat, 1/2 fat