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  • Vermont Pork Chops

    Maple syrup flavors simple sauce for pork
  • This sauce is so simple that it has become a tried-and-true standby for me — and it's always a hit.
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  • 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 sauteed 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 degrees.
    Ingredients:
    2 tablespoons maple syrup
    2 tablespoons brown sugar
    2 tablespoons Dijon mustard
    Vegetable-oil spray, as needed
    2 (6-ounce) boneless, butterflied pork chops
    Salt and freshly ground black pepper, to taste
    Directions:
    Mix the maple syrup, brown sugar and mustard together and set aside. Remove visible fat from the pork. Heat a small, nonstick skillet over medium-high heat. Spray with some of the vegetable-oil spray. Brown pork for 2 minutes, turn and salt and pepper cooked side. Brown second side for 2 minutes. Lower heat to medium, cover with a lid and cook for 2 minutes or until pork is cooked through. A meat thermometer should read 160 F. Remove to a plate. Add sauce to skillet and heat for several seconds, scraping up any brown bits in skillet. Serve pork with sauce spooned on top. Makes 2 servings.
    Nutrition per serving: 343 calories (22 percent from fat), 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 fiber, 273 mg sodium.
    Sauteed Potatoes And Brussels Sprouts
    Ingredients:
    3/4 pound Brussels sprouts (about 2 1/2 cups)
    3/4 pound yellow potatoes, washed and cut into 1-inch pieces (about 2 1/2 cups)
    1 cup fat-free, low-sodium chicken broth
    2 teaspoons olive oil
    Salt and freshly ground black pepper, to taste
    Directions:
    Trim about 1/4 inch off base of each of the Brussels sprouts and remove any bruised outer leaves. Cut sprouts in half. Wash the potatoes, but do not peel. Cut into 1-inch pieces. Add to a large, nonstick skillet with Brussels sprouts. Add the chicken broth, cover with a lid and simmer over medium-high heat for 5 to 7 minutes or until potatoes are soft. Add water if pan becomes dry. Remove cover and add the olive oil and salt and pepper to taste. Toss well.
    Makes 2 servings.
    Nutrition per serving: 214 calories (21 percent from fat), 5.1 g fat (0.8 g saturated, 3.4 g monounsaturated), no mg cholesterol, 8.4 g protein, 37.4 g carbohydrates, 7.0 g fiber, 323 mg sodium.
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