Here's a 10-minute meal that perks up boneless pork chops. It's fast and easy to dress up pork chops with a tangy maple syrup glaze that packs a lot of flavor.
Look for real maple syrup made from maple sap. Artificial maple syrup is made with corn syrup. It should say where the syrup is from on the bottle.
Using the microwave oven to make the sweet potatoes and red pepper means they cook in under 10 minutes and, even better, there's no pot to clean.
This glaze also works well for chicken or beef dishes.
Prepare all ingredients.
Start potatoes in the microwave.
While potatoes cook, make pork chops.
To buy: one bottle maple syrup, one jar Dijon mustard, 3/4 pound boneless pork chops, one bunch parsley (optional garnish), 1/2 pound sweet potatoes and one red bell pepper.
Staples: olive oil, salt and black peppercorns.
Linda Gassenheimer is the author of over 30 cookbooks, including her newest, "The 12-Week Diabetes Cookbook." Listen to Linda on www.WDNA.org and all major podcast sites. Email her at [email protected] InMinutes.com.
MAPLE-GLAZED PORK CHOPS
Makes: 2 servings
3 tablespoons maple syrup
3 tablespoons Dijon mustard
1 tablespoon olive oil
3/4 pound boneless pork chops
2 tablespoons chopped parsley (optional garnish)
Mix maple syrup and mustard together and set aside. Remove visible fat from pork. Heat oil in a nonstick skillet over medium-high heat. Add pork chops and saute 3 minutes, turn over, cover with a lid and cook 3 more minutes. A meat thermometer should read 145 degrees. Remove from heat. Divide chops between two dinner plates. Spoon maple syrup mixture over the pork chops. Sprinkle pork with parsley (optional garnish).
Per serving: 362 calories (32 percent from fat), 12.8 g fat (2.4 g saturated, 5.5 g monounsaturated), 96 mg cholesterol, 41.6 g protein, 21.7 g carbohydrates, 1 g fiber, 404 mg sodium.
SWEET POTATOES AND RED PEPPER
1/2 pound sweet potatoes, peeled and cut into 1/2- to 1-inch pieces (about 1 3/4 cups)
1 medium red bell pepper, seeded and cut into 1/2- to 1-inch pieces (about 1 cup)
1 tablespoon olive oil
Salt and freshly ground black pepper
Place potatoes and red bell pepper in a microwave-safe bowl. Cover with plastic wrap or a plate. Microwave on high 5 minutes. Add 2 minutes if potatoes are too firm. Let stand, covered 1 minute. Remove cover and add olive oil and salt and pepper to taste. Toss well.
Per serving: 172 calories (36 percent from fat), 7 g fat (1 g saturated, 3.2 g monounsaturated), no cholesterol, 2.2 g protein, 25.7 g carbohydrates, 4.4 g fiber, 64 mg sodium.