Healthy Pork Chop
1. Combine blueberries and wine in a small saucepan. Cook, uncovered, over medium heat 15 min, stirring occassionally and pressing down with the back of the spoon to extract the juice. Set aside.
2. Combine olive oil, 2 tbsps vinegar, 1 tsp lemon juice, thyme, 1/8 tsp salt and pepper.
3. Preheat grill to med-high or allow coals to burn to white ash. Spray grill with nonstick spray. Grill chops 4min; turn and cook 4 min. Brush balsamic vinegar mixture generously over each side of chops. Continue cooking 3 min per side, or until meat thermometer registers 160 degrees for med doneness, brushing frequently with vinegar mixture.
4. Remove from grill, cover and allow to stand 5min.
5. Comine remaining 2 tbsp vinegar, 1 tsp lemon juice, 1/8 tsp salt, brown sugar and cornstarch. Stir well to dissolve cornstarch and set aside.
6. Pour berries and liquid through a sieve, reserving juice. Press down gently with the back of spoon to remove all juice. Return juice to saucepan; discard fruit.
7. Stir vinegar-cornstarch mixture again, then blend into juice in saucepan.
8. Cook over med heat, stirring constantly, 2min or until juice is thickened and bubbly.
9. Drizzle each serving of chop with about 1 1/2 tbsp sauce.
Nutrition: 192 cal, 8g fat, 7g carbs
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Serving Size: 1 Serving (198g) | ||
Recipe Makes: 4 Servings | ||
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Calories: 297 | ||
Calories from Fat: 105 (35%) | ||
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Amt Per Serving | % DV | |
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Total Fat 11.7g | 16 % | |
Saturated Fat 5.5g | 27 % | |
Monounsaturated Fat 4.6g | ||
Polyunsanturated Fat 0.9g | ||
Cholesterol 54.4mg | 17 % | |
Sodium 407.4mg | 14 % | |
Potassium 688.4mg | 18 % | |
Total Carbohydrate 20.5g | 6 % | |
Dietary Fiber 1.6g | 6 % | |
Sugars, other 18.9g | ||
Protein 25.2g | 36 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 297
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