Pork chops are versatile, lean

Try This At Home

December 18, 2005

Boneless center-cut pork chops are convenient: They cook quickly and evenly and adapt to a variety of cooking methods, including grilling, baking and sauteing. They are also fairly lean -- about 38 percent of calories from fat. This recipe calls for four (4-ounce) boneless chops: If yours are a little larger, adjust the cooking time.


Makes 4 servings

2 teaspoons cornstarch

1 / 2 cup lower-sodium chicken broth

1 / 2 cup red wine

1 tablespoon brown sugar

1 / 3 cup dried cherries

1 / 2 teaspoon dried rosemary

4 (4-ounce) boneless center-cut pork chops

1 / 2 teaspoon salt

1 / 4 teaspoon black pepper

1 tablespoon olive oil

Combine the cornstarch with about the same amount of water, and stir until dissolved. Stir the cornstarch mixture with the broth, wine, brown sugar, cherries and rosemary. Set aside.

Sprinkle pork chops with salt and pepper. Heat oil in a large, nonstick pan over medium high heat. Add chops and cook without moving them for 3 to 4 minutes on each side, or until nicely browned. Remove from the pan.

Add the broth mixture to the pan and cook, stirring, for 5 minutes, or until the sauce is thick and somewhat reduced, and no longer tastes of "raw" wine. Return the pork chops to the pan, turning them once to coat completely with sauce, and reduce the heat to medium. Cook for 1 to 2 minutes, or until the pork is warm and cooked through.

Per serving: 260 calories, 24 grams protein, 12 grams carbohydrates, 0 grams fiber, 10 grams fat, 3 grams saturated fat, 67 milligrams cholesterol, 422 milligrams sodium.

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