Ready in 30 minutes; Serves 4
- 4 boneless pork loin chops (3/4 inch thick and 4 ounces each)
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 3 teaspoons canola oil, divided
- 1/3 cup chopped green pepper
- 1/3 cup sliced onion
- 1 can (14 1/2 oz) reduced-sodium beef broth
- 1 can (8 oz.) unsweetened pineapple chunks, undrained
- 1/4 cup ketchup
- 2 tablespoons brown sugar
- 1 teaspoon cider vinegar
- 2 tablespoons cornstarch
- 3 tablespoons cold water
- Hot cooked rice, optional (Try brown rice)
- Sprinkle pork chops with salt and pepper. Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Cook pork chops until lightly browned, 3-4 minutes on each side. Remove and keep warm.
- In the same skillet, sauté green pepper and onion in remaining 1 teaspoon oil until almost tender, about 2 minutes. Stir in broth, pineapple, ketchup, brown sugar and vinegar. Bring to a boil. Return pork to the pan. Reduce heat; cover and simmer until a thermometer inserted in pork reads 145ºF, 5-7 minutes. Remove and keep warm.
- Combine cornstarch and water until smooth; stir into skillet. Bring to a boil; cook and stir until thickened, 1-2 minutes. Serve with pork and, if desired, rice.
For a complete MyPlate meal, add a vegetable and a serving of fruit!
Nutrition Facts (1 pork chop with 3/4 cup sauce): 250 calories, 7g fat (2g saturated fat), 57mg cholesterol, 554mg sodium, 24g carbohydrate (16g sugars, 1g fiber), 23g protein.