Pork Chops with Balsamic Sauce and Mashed Sweet Potatoes
Pork Chops with Balsamic Sauce and Mashed Sweet Potatoes
Photography by Matthew Kimura
This recipe makes 4 servings
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 |
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.
Ingredients
- 2 tbsp extra-virgin olive oil
- 2 tsp dried Italian herb seasoning
- Pinch salt
- 4 pork loin centre chops
- 2 tbsp balsamic vinegar
- 1 tsp cornstarch
- 3/4 cup sodium-reduced chicken stock
- Mashed Sweet Potatoes Recipe
Preparation
In small bowl, mix together oil, Italian seasoning and salt ; 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.
Source : Canadian Living Magazine: March 2006
- Keywords : Main Course; Dinner; Fry; Pork; Sweet potato; Stock; Balsamic Vinegar;
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