Blackberry Glazed Pork with Mixed Rice and Broccoli - Weight Watchers
by AnnieBananie
Sweet, pungent balsamic vinegar provides this richly glazed dish's subtle kick.
7 WWs points
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INGREDIENTS
- 1/2 6-oz box White and wild or oriental fried rice ; quick cooking, using 1/2 seasoning packet
- 2 cups Frozen broccoli florets ; thawed
- 1/2 cup All fruit seedless blackberry spread
- 3 tablespoons Balsamic vinegar
- Vegetable oil spray
- 4 4-oz Pork chops ; lean, center cut, all visible fat removed, about 1/2 inch thick
- 1/4 teaspoon Dried rosemary ; crushed
INSTRUCTIONS
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.
NOTES
Nutrional Values, per American Heart Association:
Calories 336
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
AnnieBananie
Nutrition
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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| Serving Size: 1 Serving (203g) | ||
| Recipe Makes: 4 | ||
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| Calories: 360 | ||
| Calories from Fat: 96 (27%) | ||
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| Amt Per Serving | % DV | |
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| Total Fat 10.7g | 14 % | |
| Saturated Fat 3.4g | 17 % | |
| Monounsaturated Fat 4.2g | ||
| Polyunsanturated Fat 1.6g | ||
| Cholesterol 77.3mg | 24 % | |
| Sodium 83.2mg | 3 % | |
| Potassium 618.2mg | 16 % | |
| Total Carbohydrate 38g | 11 % | |
| Dietary Fiber 1.6g | 7 % | |
| Sugars, other 36.3g | ||
| Protein 27.5g | 39 % | |
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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. |
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Calories per serving: 360
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