Diabetes Forecast

Seared Pork With Red Wine Sauce

Per Serving

Seared Pork With Red Wine Sauce

Makes: 4
Serving Size: 4 oz.
Calories 195
Fat 8 g
Saturated Fat 2.1 g
Trans Fat 0 g
Carbohydrate 2 g
Fiber 0 g
Sugars 1 g
Cholesterol 55 mg
Sodium 165 mg (without added salt)
Choices: Lean meat 4
  • Makes: 4
  • Serving Size: 4 oz.
  • Preparation Time: 10 minutes
  • Cooking Time: 20-25 minutes


1 Tbsp. canola oil
4 (4 oz. each) lean boneless pork loin chops
(about 1/2 inch thick)
Kosher salt and freshly ground black pepper
1 large shallot, minced
3/4 cup full-bodied wine, such as
cabernet sauvignon
1/2 cup low-fat, reduced-sodium chicken broth
1 tsp. minced fresh rosemary
1 Tbsp. crumbled blue cheese


  1. Heat the oil in a large skillet over high heat. Season the pork with salt and pepper on both sides. When the oil is hot, add the pork chops, and sear on both sides until well browned, about 4 to 5 minutes per side. Transfer the pork to a plate, cover with foil, and keep warm.
  2. Add the shallot to the skillet and sauté for about 1 minute. Add the wine and bring to a vigorous boil. Boil the wine until it is reduced by half and looks syrupy, about 5 to 8 minutes. Add the chicken broth and rosemary, and reduce again by about half, 3 to 5 minutes. Remove the sauce from the heat. Whisk in the blue cheese. Add back the pork chops to coat with the sauce. Season with additional salt and pepper to taste.

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