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Braised Pork Chops With Cranberry-Walnut Chutney

Per Serving

Braised Pork Chops With Cranberry-Walnut Chutney

Makes: 4 servings
Serving Size: 1 pork chop (about 5 1/2 oz) with 2 Tbsp chutney
Calories 320
Fat 14 g
Saturated Fat 2.3 g
Trans Fat 0 g
Carbohydrate 21 g
Fiber 3 g
Sugars 14 g
Cholesterol 65 mg
Sodium 120 mg
Potassium 680 mg
Protein 29 g
Phosphorus 340 mg
Choices: Fruit 1, Nonstarchy Vegetable 1, Lean Protein 4, Fat 1.5
  • Makes: 4 servings
  • Serving Size: 1 pork chop (about 5 1/2 oz) with 2 Tbsp chutney
  • Preparation Time: 15 minutes
  • Cooking Time: 60 minutes

Ingredients

Pork Chops
4 loin-cut bone-in pork chops
1 Tbsp. salt-free all-purpose seasoning (such as Mrs. Dash)
1/2 tsp. ground black pepper
1 Tbsp. olive oil, divided
Nonstick cooking spray
1 large onion, sliced
1 1/2 cups fat-free low-sodium chicken broth
Chutney
1 med. shallot (or small onion), diced
1/3 cup dried cranberries
1 Tbsp. maple syrup
2 Tbsp. balsamic vinegar
1 dash crushed red pepper flakes
1/3cupwater

1/3cupunsalted chopped walnuts

Directions

  1. Preheat the oven to 375° F.
  2. Trim any visible fat from the pork chops and pat the chops dry with a paper towel. Season both sides of each chop with the all-purpose seasoning and black pepper.
  3. Add 1 1/2 tsp of the olive oil and a generous amount of cooking spray to an oven-safe Dutch oven or large skillet heated over high heat.
  4. Once the oil is hot, sear the 4 pork chops until they’re golden brown on each side.
  5. Spread the onion slices over the pork chops and pour the broth on top.
  6. Cover and bake for 45 minutes, or until the pork chops are fork-tender.
  7. While the pork chops are in the oven, make the chutney: Add the
  8. remaining 1½ tsp of olive oil to a small nonstick skillet over medium heat. Add the shallot and sauté until it begins to caramelize.
  9. Add the remaining chutney ingredients, except for the nuts, and simmer until almost all of the liquid has evaporated and the chutney is thick and syrupy.
  10. Stir in the nuts and remove the chutney from the heat. Set aside to cool slightly. The chutney should be served at room temperature.
  11. Once the pork chops are done cooking, remove them from the Dutch oven and set aside, leaving the onion and liquid in the pan. Put the Dutch oven back on the stove over medium-high heat. Simmer until almost all of the liquid has evaporated. Pour the liquid over the pork chops.
  12. Serve 1 pork chop with 1/4 of the liquid and 2 Tbsp of the chutney.

Recipe adapted from The Diabetes Cookbook: 300 Recipes for Healthy Living byLara Rondinelli-Hamilton, RD, CDE, and Jennifer Bucko Lamplough. Available from shopdiabetes.org, 800-232-6733, and bookstores nationwide.

 

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