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Pork Chops Niçoise

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Tested Till Perfect

Bone-in pork chops cost less than boneless, plus the flavour and cooking time are the same. Pork is one of the best sources of thiamine, a B vitamin that helps metabolize carbohydrates, protein and fat. Pair this skillet simmer with Steamed Herb Carrots and potatoes.

Servings: 4

Ingredients:

Nutritional Info
Per serving: about -
cal 246
pro 25 g
total fat 13 g
sat. fat 3 g
carb 9 g
fibre 2 g
chol 67 mg
sodium 497 mg
% RDI: -
calcium 5%
iron 16%
vit A 10%
vit C 47%
folate 8%

Preparation:

Trim any fat from chops; sprinkle with salt and pepper. In skillet, heat oil over medium-high heat; brown chops. Remove to plate.

Drain fat from pan. Add onion, garlic and basil; cook over medium heat, stirring occasionally, until softened, about 5 minutes. Add tomatoes and green pepper; reduce heat and simmer, uncovered, for 10 minutes.

Return chops and any accumulated juices to pan, turning to coat with sauce. Add olives; simmer until chops are tender and just a hint of pink remains inside, about 5 minutes. Serve sprinkled with parsley.

 

Additional Information

  • Side Dish Savvy
    Steamed Herb Carrots:

    Carrots are both inexpensive and healthful. They are an excellent source of beta-carotene, which is converted in the body to vitamin A.

    Peel 1 lb (500 g) carrots; diagonally slice 1/4 inch (5 mm) thick. In steamer basket, toss carrots with 1/2 tsp (2 mL) dried basil and 1/4 tsp (1 mL) each salt and pepper. Place over boiling water and steam until tender-crisp, 8 to 10 minutes. Toss with 2 tsp (10 mL) canola oil or fat-reduced butter.

    Makes 4 servings.

    Per serving: about 59 cal, 1 g pro, 2 g total fat (trace sat. fat), 9 g carb, 2 g fibre, 0 mg chol, 200 mg sodium. % RDI: 3% calcium, 4% iron, 210% vit A, 3% vit C, 5% folate.



Source

Canadian Living Magazine: February 2003




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