Blackberry Glazed Pork with Mixed Rice and Broccoli - Weight Watchers
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|1/2 6-oz boxWhite and wild or oriental fried rice; quick cooking, using 1/2 seasoning packet|
|2 cupsFrozen broccoli florets; thawed|
|1/2 cupAll fruit seedless blackberry spread|
|3 tablespoonsBalsamic vinegar|
|Vegetable oil spray|
|4 4-ozPork chops; lean, center cut, all visible fat removed, about 1/2 inch thick|
|1/4 teaspoonDried rosemary; crushed|
Blackberry Glazed Pork with Mixed Rice and Broccoli - Weight Watchers Preparation
Cook rice using package directions, omitting salt, margarine, and half the seasoning packet, for 8 minutes. Stir in broccoli; cover and cook for 3 minutes. Remove from heat and set aside, still covered.
Meanwhile, in a small bowl, whisk together jam and vinegar; set aside.
Heat a large, nonstick skillet over medium high heat. Remove from heat and spray with vegetable oil spray. Cook pork for 3 minutes. Turn pork over, sprinkle with rosemary, and cook for 3 minutes, or until lightly browned (pork won't be quite done). Remove from skillet.
Increase heat to high, and add blackberry mixture; bring to a boil. Boil for 1 minute; return pork and any juices to skillet. Cook for 1 minute; turn pork over and cook for 45 seconds.
To serve, put rice mixture on serving platter, top with pork, and spoon on remaining glaze.
Nutrional Values, per American Heart Association:
Protein 24 g
Carbs 46 g
Cholesterol 52 mg
Total Fat 8 g
Saturated 3 g
Polyunsat 1 g
Monounsat 4 g
Fiber 2 g
Sodium 442 mg
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