Pork Chops with Balsamic Sauce and Mashed Sweet Potatoes
Sweet potatoes are low on the glycemic index, which is a classification of carbohydrate foods according to their effect on blood sugar levels. This means the potatoes take a long time to digest, causing blood sugar to rise more slowly — a good thing for people with diabetes.
Servings: 4
Ingredients:
| Nutritional Info | |
| Per serving: about | - |
| cal | 385 |
| pro | 24 g |
| total fat | 16 g |
| sat. fat | 4 g |
| carb | 35 g |
| fibre | 3 g |
| chol | 66 mg |
| sodium | 231 mg |
| % RDI: | - |
| calcium | 6% |
| iron | 14% |
| vit A | 223% |
| vit C | 42% |
| folate | 10% |
-
2 tbsp (25 mL) extra-virgin olive oil
2 tsp (10 mL) dried italian herb seasoning
Pinch salt
4 pork loin centre chops
2 tbsp (25 mL) balsamic vinegar
1 tsp (5 mL) cornstarch
3/4 cup (175 mL) sodium-reduced chicken stock
Mashed sweet_potatoes
Preparation:
In small bowl, mix together oil, Italian seasoning and sa< brush over chops. In nonstick skillet, fry chops over medium-high heat until browned and just a hint of pink remains inside, about 4 minutes per side. Transfer to plate; keep warm. Drain off any fat in pan.
Add balsamic vinegar to pan; simmer over medium heat for 30 seconds. Whisk cornstarch into stock; add to pan and bring to boil, stirring and scraping up any brown bits. Reduce heat and simmer until thickened, about 1 minute. Return chops and any juices to pan; heat through, turning to coat. Serve with mashed sweet potatoes.
Additional Information
Source
Canadian Living Magazine: March 2006
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