Pork Chops Yum Yum
Yield: 4 servings; 5 points per serving
1 pound lean pork loin
1/4 cup fat-free chicken broth
1/8 cup honey
1/8 cup soy sauce
1 Tbsp ketchup
1 Tbsp ground ginger
1 Tbsp minced garlic
Brown chops on both sides. Place in casserole dish sprayed with PAM. Mix all remaining ingredients and pour over pork chops. Bake, uncovered, at 350 for one hour.
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Caesar Pork Chops
Serves 4/6 points each
4 lean boneless pork chops
1/4 cup Kraft Shredded Parmesan Cheese
1/2 tsp Italian seasoning
2 1/2 serving Ken's Lite Creamy Caesar
1/4 cup all-purpose flour
Heat oven to 375 degrees. Spray 2 quart glass baking dish. Mix flour and seasoning in a shallow dish. Pour dressing in a separate shallow dish.
Coat both sides of pork chop with flour mixture; dip into dressing, coating both sides well. Place in dish, sprinkle with cheese.
Bake uncovered 35 to 40 minutes or until pork is no longer pink in center.
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Pork Chops with Apples and Sauerkraut
4 tsp. reduced calorie margarine
1 apple, cored and sliced
1/4 cup sliced onion
3/4 cup drained and rinsed sauerkraut
1/4 cup chicken broth
4 tsp. dry white wine
2 tsp. country Dijon-style mustard
1/2 tsp. caraway seed
1/8 tsp. coarsely ground black pepper
2 pork chops (6oz and 1/2 in thick each)
In a 10-inch skillet, heat margarine until bubbly and hot; add apple and onion and sauté until apple is lightly browned and onion is translucent, 2 to 3 minutes. Remove from skillet and set aside.
To same skillet, add sauerkraut and sauté, stirring occasionally, until liquid is evaporated, 4 to 5 minutes; add broth, wine, mustard, caraway seed, and pepper and stir well. Reduce heat to low, cover and let simmer, stirring occasionally, for 8 to 10 minutes.
While mixture is simmering, on a rack in broiling pan, broil pork chops 4 to 6 inches from heat source, turning once, for 4 to 5 minutes on each side.
Add chops and reserved apple mixture to skillet and let simmer until apples are cooked through but still retain their shape, about 2 minutes.
Remove chops to serving plate and surround with sauerkraut mixture.
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Caramel Apple Pork Chops
Yield: 4 servings; 5 points per serving
2 Tablespoons Brown Sugar Twin
1-2 Packets Splenda (optional)
1/4 teaspoon Ground Cinnamon
1/4 teaspoon Ground Nutmeg
1 Tablespoon Fat Free Margarine Spread
2 Cups Peeled and Chopped Apples
4 (4 oz.) Pork Loin Center Loin Chops
Salt and Pepper to taste
2 Tablespoon Chopped Pecans
In a small bowl, combine the brown sugar twin, Splenda, cinnamon and nutmeg.
Spray a large skillet with non-stick cooking spray. Add margarine to the skillet along with the sugar mixture and apples. Cook over medium heat until the apples are tender and the sauce has thickened. Remove to a bowl and cover to keep warm.
Season the pork chops with salt and pepper and cook over medium-high heat for 5 to 6 minutes, turning occasionally, or until no longer pink inside.
Place each pork chop onto a plate and divide the apple mixture evenly on top of each chop. Sprinkle each pork chop with 1/2 tablespoon of chopped pecans and serve.
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Honey Mustard Pork Chops
Yield: 4 servings; 4 points per serving
1/4 c Dijon Mustard
salt
pepper
4t honey
1t white wine vinegar
4 5oz pork chops
Heat honey in small saucepan until liquified. Stir in mustard, vinegar, salt and pepper.
Place chops in plastic bag and add marinade. Refrigerate chops, turning occasionally, 8 hours or overnight. Remove chops from fridge 30 min before cooking.
Heat broiler. Discard marinade; broil chops about 6-7 minutes per side.
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Broiled Pork Chops
Yield: 6 servings
3/4 cp ketchup
3/4 cp water
1 T worchestershire
2 t brown sugar
1 t salt
1/2 t paprika
1/2 t chili powder
1/8 t pepper
6 pork chops
In saucepan combine the first nine ingred. bring to a boil. Reduce heat and simmer 5 minutes stirring occ. Set aside half of saice. Place chops on broiling pan rack. Broil 4 inches from heat for 4 minutes on each side. Brush with remaining sauce. Continue broiling and turning and basting occasionally for 3-4 minutes. Serve with reserved sauce.
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Buttermilk-Brined Pork Chops
Yield: 4 servings; 4 points per serving
Though these pork chops require overnight brining, they make dinner the next night a breeze. Brine these chops up to two days beforehand. Just remove from brine after an overnight soak, cover in plastic wrap, and refrigerate until ready to cook.
2 cups fat-free buttermilk
2 tablespoons kosher salt
2 tablespoons sugar
1 tablespoon grated lemon rind
1 teaspoon chopped fresh rosemary
1 teaspoon chopped fresh sage
4 (6-ounce) bone-in center-cut pork chops (about 1/2 inch thick)
2 teaspoons freshly ground black pepper
Cooking spray
Combine first 6 ingredients in a large zip-top plastic bag; shake well to dissolve salt and sugar. Add pork; seal and refrigerate overnight, turning bag occasionally.
Remove pork from bag; discard brine. Pat pork dry with a paper towel. Sprinkle pork with pepper.
Heat a large nonstick grill pan over medium-high heat. Coat the pan with cooking spray. Add pork; cook 3 1/2 minutes on each side or until desired degree of doneness.
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Feta-Stuffed Pork Chops (Core)
2 boneless pork chops, thick cut
1/4 lb fat free feta cheese, shredded, or crumbled
1 shallot, chopped
3 mushrooms, chopped small
1 hot pepper, chopped (I used jalapeno)
1 egg
1/4 cup fat free milk
1/2 cup cornmeal
Preheat oven to 375 degrees.
Mix the cornmeal and whatever spices you like. The cornmeal should be heavily spiced (salt, pepper, Italian seasoning, garlic powder).
In a bit of olive oil, sauté the shallot, then the mushrooms. Add the hot pepper, cook the mushrooms through.
Remove from heat, let cool a bit, mix in the cheese.
Cut a pocket in the pork chops, stuff each with half the cheese mix. Push the stuffing in so you can almost close the pocket.
Beat the egg with the milk. Dip the pork chop in the cornmeal mix, coating all the sides. Dip in the egg wash, then again in the cornmeal.
Heat a skillet with a bit of olive oil in it. Sauté the pork chops for two or three minutes on each side to set up the cornmeal crust.
Bake for 35 minutes.
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Chili Rubbed Pork Chops
Yield: 4 servings; 4 points per serving
1 1/2 tbsp chili powder
1 tbsp brown sugar
2 tsp ground cumin
1 tsp garlic powder
2 tbsp Worcestershire sauce
20 oz lean boneless pork chop, four 1/2-inch thick chops
1 lb. green snap beans, steamed
1/2 tsp fresh lemon juice
Preheat broiler and coat broiler pan with cooking spray.
In a small bowl, combine chili powder, sugar, cumin and garlic powder. Add Worcestershire sauce and stir until paste forms.
Rub paste onto both sides of each pork chop, place on prepared pan and broil 4 minutes on each side until inside is no longer pink.
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Hawaiian Pork Chops
Yield: 4 servings; 7 points per serving
4 (1/2 inch) pork chops
1 ( 8 ounce) can pineapple slices
2 tablespoon brown sugar
1/2 teaspoon ground nutmeg
Drain and reserve juice from canned pineapple. Place pork chops on baking dish that is lightly sprayed with cooking spray.
Mix 2 tablespoons of the reserved pineapple juice with brown sugar and nutmeg. Spoon half of the mixture over the pork chops. Top with pineapple slices and spoon remaining mixture over the pineapple.
Cover and bake 30 minutes at 350° F. Uncover and bake 20 minutes longer, sauce over chops occasionally.
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Orange Pork
Yield: 4 servings; 4 points per serving
1 pound lean pork loin chops, cubed
2/3 cup orange juice
1/4 cup soy sauce
1 1/2 TBS brown sugar, packed
2 tsp water
1 tsp cornstarch
Spray skillet with Pam, brown pork cubes until cooked through.
Remove from pan add orange juice, soy, and sugar bring to a boil and reduce for 2 minutes. Mix cornstarch and water in small bowl and whisk into orange juice mixture, stir until slightly thickened, return pork to pan and simmer for 2 additional minutes.
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Pork Chops Pizzaiola
Yield: 4 servings; 5 points per serving
4 loin pork chops about ¾ inch thick
½ tsp black pepper
1 T oil
2 cloves garlic minced
2 cups sliced fresh mushrooms
2 large tomatoes, peeled, seeded, diced
1 large green pepper, seeded, cut into 1’ pieces (I double)
½ cup dry white wine or broth
1 tsp dried oregano leaves (I use more)
½-1 tsp salt
4 T fresh grated parmesan cheese
Sprinkle chops on both sides with black pepper. Heat oil in heavy skillet. Brown chops about 5 minutes on each side.
Add garlic, mushrooms, tomatoes and green pepper, placing chops on top of vegetables.
Add wine, sprinkle with oregano. Cover and cook 15 to 20 minutes until chops are no longer pink in the center and vegetables are crisp tender. Sprinkle with salt as desired.
Serve with vegetables spooned over pork and topped with parmesan.
Tips: When fresh tomatoes are not available, substitute canned, draining them well. If there is a lot of juice in the pan, boil down before spooning over vegetables and chops.
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German Skillet Pork
Yield: 4 servings; 4 points per serving
1 teaspoon vegetable oil
10 ounces boneless pork loin -- diced
2 cups sliced onions
1 small Granny Smith apple -- pared, cored and cut into 1/8" slices
1/2 cup low-sodium chicken broth
1/4 cup apple cider
2 tablespoons cider vinegar
1 teaspoon cornstarch
1/4 teaspoon dried sage
1/4 teaspoon dried thyme
1/4 teaspoon freshly ground black pepper
In a medium nonstick skillet, heat oil; add pork and onions. Cook over medium-high heat, stirring frequently, 5 minutes, until onions are golden brown. Add apple to pork mixture; stir to combine.
In small bowl, with wire whisk, combine broth, cider, vinegar, cornstarch, sage, thyme and pepper, blending until cornstarch is dissolved; stir into pork mixture. Continuing to stir, bring liquid to a boil.
Reduce heat to low; simmer, covered, 10 minutes, until pork is cooked through and mixture is slightly thickened.
EACH SERVING (3/4 CUP) PROVIDES: 171 Calories, 6 g Total Fat, 2 g Saturated Fat, 42 mg Cholesterol, 47 mg Sodium, 14 g Total Carbohydrate, 2 g Dietary Fiber, 16 g Protein, 33 mg Calcium
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Balsamic Plum Glazed Pork Chops
Yield: 4 servings
1 teaspoon butter
4 (4-ounce) boneless center-cut loin pork chops (about 1/2 inch thick)
3/4 teaspoon salt, divided
1/4 teaspoon freshly ground black pepper
Cooking spray
2 tablespoons chopped shallots
1 teaspoon bottled minced garlic
1/4 cup port wine
2 tablespoons balsamic vinegar
1/3 cup plum preserves
Chopped fresh parsley (optional)
Melt butter in a large nonstick skillet over medium-high heat. Sprinkle pork evenly with 1/2 teaspoon salt and pepper. Add pork to pan; cook 3 1/2 minutes on each side. Remove from pan.
Coat pan with cooking spray. Add shallots and garlic to pan; sauté 30 seconds. Add port and vinegar to pan; cook 30 seconds, stirring occasionally. Stir in remaining 1/4 teaspoon salt and plum preserves; cook for 30 seconds or until smooth, stirring constantly. Return pork to pan; cook 30 seconds or until desired degree of doneness, turning to coat. Sprinkle with parsley, if desired.
CALORIES 281(30% from fat); FAT 9.5g ; SODIUM 508mg; FIBER 0.1g
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East Asian Pork Strips
Yield: 4 servings; 5 points per serving
1/2 cup chopped onion
2 T bourbon
1/2 t freshly ground black pepper
4 (4 ounce) boneless center-cut pork loin chops, trimmed and cut into 1/2 inch strips
1/4 c low sodium soy sauce
1 1/2 T white vinegar
4 t sugar
4 t peeled chopped fresh ginger
1/2 t cornstarch
1/2 t honey
3 T thinly sliced green onion
1 1/2 t vegetable oil
Combine first 3 ingredients in large zip top plastic bag, and add pork to bag. Seal and marinate for 30 minutes in fridge.
Combine soy sauce through honey in blender, process until smooth. Pour mixture in saucepan and bring to a boil. Cook for 1 minute stirring constantly. Remove from heat and stir in green onions.
Heat oil in a large nonstick pan over medium high heat. Add pork mixture to pan and cook, stirring frequently, until pork loses its pink color (about 6 minutes). Serve pork with sauce.
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Pork Chops with Country Gravy and Mashed Potatoes
Yield: 4 servings
3/4 teaspoon salt, divided
4 (4-ounce) boneless center-cut loin pork chops (about 1 inch thick)
1 teaspoon butter
1 1/3 cups 1% low-fat milk
3 tablespoons all-purpose flour
1/4 teaspoon poultry seasoning
1/4 teaspoon black pepper
1 (20-ounce) package refrigerated mashed potatoes (such as Simply Potatoes)
Heat a large nonstick skillet over medium-high heat. Sprinkle 1/4 teaspoon salt evenly over both sides of pork. Add 1 teaspoon butter to pan, stirring until butter is melted. Add the pork to pan, and cook pork for 3 minutes on each side. Remove pork from pan, and keep warm.
Combine low-fat milk and flour, stirring with a whisk. Add the milk mixture to pan, stirring with a whisk. Stir in remaining 1/2 teaspoon salt, poultry seasoning, and black pepper. Return pork to pan. Cover; reduce heat, and simmer for 7 minutes or until gravy is thick and pork is done.
While pork cooks, prepare potatoes according to package directions. Serve with pork.
Serving size: 1 pork chop, 2/3 cup potatoes, and 1/4 cup gravy.
CALORIES 322; FAT 10.5g; PROTEIN 26.7g; CHOLESTEROL 65mg; CALCIUM 125mg; SODIUM 908mg; FIBER 2.2g; IRON 1mg; CARBOHYDRATE 29g
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Pork Chops with Creamy Mustard Sauce (Core)
Yield: 4 servings; 5 points per serving
1 pound bonless lean pork chops
salt and pepper
2 tsp olive oil or canola oil
2/3 cups (5 oz) FF evaporated milk
2 Tbsp Dijon mustard
2 green onions, sliced
Flatten chops to about 1/4 in thick. Season both sides with salt and
pepper.
Heat oil in large skillet over medium-high heat. Add half the chops and cook on each side for 2 minutes or until browned and cooked through. Remove, set aside and keep warm.
Cook remaining chops. Reduce Heat to low. Add evaporated milk stir then stir in mustard and green onions. Return pork chops to skillet. Cook 1-2 minutes (do not boil) or until sauce is slightly thickened, turning pork chops over to coat with sauce.
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Molasses-Grilled Chops with Horseradish Sauce
Yield: 4 servings; 6 points per serving
4 (4-oz) lean, boneless center-cut loin pork chops (1/2 inch thick)
1/2 c low-sodium soy sauce
1/4 c molasses
1 t garlic powder
Vegetable cooking spray
1/4 c nonfat mayonnaise
3 T fat-free milk
1 T prepared horseradish
2 t finely chopped onion
1/4 t ground pepper
Place pork chops in a large heavy-duty, zip-top plastic bag. Combine say sauce, molasses, and garlic powder; stir well, and pour over pork chops. Seal bag; turning to coat chops. Marinate in refrigerator 4 to 8 hours, turning occasionally.
Coat grill rack with cooking spray; place on grill over medium-hot coals. Remove pork chops from marinade, discarding marinade. Place pork chops on rack; grill covered, 5 minutes on each side or until meat is done. Remove from grill, and keep warm.
Combine mayonnaise and remaining 4 ingredients in a small saucepan. Cook over low heat, stirring constantly, until thoroughly heated. Spoon horseradish sauce evenly over pork chops.
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Rosemary Braised Pork Chops
Yield: 4 servings
1 Tbsp chopped fresh rosemary or 1 tsp dried, crushed
1 tsp garlic powder
1 tsp onion powder
Salt
Pepper
4 boneless pork chops (about 4 ounces each) trimmed of all visible fat.
1 tsp oil
1/2 water (or chick broth)
In a small bowl, stir together rosemary, garlic powder, onion powder, salt and pepper.
Sprinkle both sides of pork chops with rub mixture.
Heat a large skillet with 1 tsp of oil over medium-high heat. Add pork chops to pan cooking for 2 minutes on each side or until lightly browned.
Add water (broth). Reduce heat to medium-low and cook for 10 to 15 mintues, or until pork is no longer pink in center. Drain and serve.
NOTE: Pork chops can simmer for up to 1 hour on stove top. Just add more water (broth) as needed.
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