Pork Chops Ni?se

By The Canadian Living Test Kitchen

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This recipe makes 4 servings

Nutritional Info
Per serving: about	-
cal	246246 cal
pro	25 g25g pro
total fat	13 g13g total fat
sat. fat	3 g3g sat. fat
carb	9 g9g carb
fibre	2 g2g fibre
chol	67 mg67mg chol
sodium	497 mg497mg sodium
% RDI:	-
calcium	55 calcium
iron	1616 iron
vit A	1010 vit A
vit C	4747 vit C
folate	88 folate

More great recipes from this menu:

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.

Ingredients

4 bone-in pork chops , (1-1/2 lb/750 g)4 4bone-in pork chopbone-in pork chops, (1-1/2 lb/750 g)
1/2 tsp salt 1/2 1/2tsp tspsalt
1/2 tsp pepper 1/2 1/2tsp tsppepper
2 tsp canola oil 2 2tsp tspcanola oil
1 onion , chopped1 1oniononions, chopped
4 garlic cloves , minced4 4garlic clovegarlic cloves, minced
1 1tsp tspdried basil, or herbes_de_Provence
4 plum tomatoes , chopped4 4plum tomatoplum tomatoes, chopped
1/2 large green pepper , chopped1/2 1/2large green pepper, chopped
1/2 cup black olives 1/2 1/2cup cupblack oliveblack olives
2 tbsp chopped fresh parsley 2 2tbsp tbspchopped 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.

Source : Canadian Living Magazine: February 2003