Pork Chops with Balsamic Sauce and Mashed Sweet Potatoes

Pork Chops with Balsamic Sauce and Mashed Sweet Potatoes Author: Canadian Living Credits: 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.

  • Portion size 4 servings

Ingredients

  • 2 tablespoons extra-virgin olive oil
  • 2 teaspoons dried Italian herb seasoning
  • pinch salt
  • 4 pork loin centre chop
  • 2 tablespoons balsamic vinegar
  • 1 teaspoon cornstarch
  • 3/4 cups sodium-reduced chicken stock
  • Mashed Sweet Potatoes Recipe

Method

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.

Nutritional facts <b>Per serving:</b> about

  • Sodium 231 mg
  • Protein 24 g
  • Calories 385.0
  • Total fat 16 g
  • Cholesterol 66 mg
  • Saturated fat 4 g
  • Total carbohydrate 35 g

%RDI

  • Iron 14.0
  • Fibre 0.0
  • Folate 10.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 6.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 223.0
  • Vitamin C 42.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Pork Chops with Balsamic Sauce and Mashed Sweet Potatoes