This heart healthy meal is a perfect weeknight meal that the whole family will enjoy. It is low in fat, carbohydrates, and sodium while high in antioxidants from the apples. Apples are rich in fiber, vitamins, minerals, and phytonutrient (plant nutrients) that can help regulate blood sugars and possibly prevent cancer and heart disease. You can vary it by changing up the protein with chicken or salmon.
3/4 cup reduced-sodium chicken broth, divided
2 teaspoons cornstarch
2 teaspoons olive oil
4 – 4-ounce boneless pork chops, trimmed of fat
1 small onion, sliced
2 tart apples (i.e. Granny Smith), peeled and sliced
¼ cup apple cider or apple juice
2 teaspoons Dijon mustard
½ teaspoon dried thyme
1 teaspoon fresh chopped rosemary
- Mix 2 tablespoons broth and cornstarch in a small bowl.
- Heat oil in a large nonstick skillet over high heat.
- Add chops and cook until browned, 2 to 3 minutes per side. Transfer to a plate.
- Reduce heat to medium-high and add onion to the pan. Cook, stirring often, until it starts to soften and brown, 2 to 3 minutes.
- Add apple and cook, stirring often, until tender, 3 to 5 minutes.
- Stir in the remaining broth, cider (or juice), mustard, thyme, rosemary and the cornstarch mixture.
- Bring to a boil, stirring, until thickened and glossy, about 1 minute.
- Return the chops to the pan and heat through. Serve immediately.
Serving Size: 1 pork chop with ¼ cup sauce
Calories: 214, Fat: 8g, Protein: 23g, Carbohydrates: 11g, Fiber: 1g, Sodium: 193mg
Adapted from: http://www.eatingwell.com/recipe/248875/pork-chops-with-apples-thyme/