Pork Chops Niçoise
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% |
Suggested Recipes
-
4 bone-in pork chops (1-1/2 lb/750 g)
1/2 tsp (2 mL) each salt and pepper
2 tsp (10 mL) canola oil
1 onion, chopped
4 cloves garlic, minced
1 tsp (5 mL) dried basil or herbes de provence
4 plum_tomatoes, chopped
Half large sweet green pepper, chopped
1/2 cup (125 mL) black olives
2 tbsp (25 mL) chopped fresh parsley
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.
Tags:
Source
Canadian Living Magazine: February 2003
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