Yield: 4 Servings
|4||Boneless pork loin chops [1lb]|
|2 teaspoons||Vegetable oil|
|1 tablespoon||Cider vinegar|
|1 tablespoon||Worcestershire sauce|
|2 teaspoons||Packed brown sugar|
|¼ teaspoon||Dry mustard|
Serve with Baked potato with sour cream Buttered carrots Chocolate Chip cookies Milk
Trim fat from pork chops. In large non-stick skillet, heat oil over medium-high heat; cook pork chops, turning once, for 5 minutes or until browned on both sides. Transfer to plate; set aside.
Add onion to skillet; cook over medium heat, stirring, for 4 minutes or until softened.
Meanwhile, in small bowl, combine ketchup, vinegar, Worcestershire sauce, sugar, mustard and pepper; pour into skillet. Bring to boil; return pork and any accumulated juices to skillet, turning to coat.
Reduce heat to simmer; cook, stirring and turning pork chops occasionally, for about 8 minutes or just until only a hint of pink remains inside pork chops and sauce is thickened.
If the sauce is too thick, stir in 1 tb of water at the end.
Per serving: 208 calories, 23 g protein, 8⅒ g fat, 11 g carbohydrate Tuesday's Menu: Calories Fat (g) Pork chops as cooked 208 8⅒ 1 baked potato 155⅒ 2 tb sour cream 31 ⅖ ½ c carrots 35 ⅒ ½ ts butter 16 1⅘ 1 c milk 102 2⅗ 2 sm choc chip cookies 98 4⅖ Total: 645 17½ Percent from fat: 24 percent
Source: Canadian Living Test Kitchen, Canadian Living [magazine] Feb 96