Pan-Seared Pork Chops with Dried Fruit

Serve this saucy dish with plain couscous or quick-cooking brown rice. Add a savory green salad or steamed vegetables to balance the sweetness of the pork chops.

Yield:

4 servings (serving size: 1 pork chop and 1/3 cup sauce)

Recipe from

Recipe Time

Prep: 5 Minutes
Cook: 10 Minutes

Nutritional Information

Calories 380
Caloriesfromfat 30 %
Fat 12.6 g
Satfat 4.5 g
Monofat 5.5 g
Polyfat 0.9 g
Protein 28.5 g
Carbohydrate 38.7 g
Fiber 4.7 g
Cholesterol 76 mg
Iron 1.8 mg
Sodium 299 mg
Calcium 56 mg

Ingredients

Cooking spray
4 (6-ounce) bone-in center-cut pork chops (about 1/2 inch thick)
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/3 cup sliced shallots
1 cup fat-free, less-sodium chicken broth
1 (7-ounce) package dried mixed fruit bits (such as SunMaid)

Preparation

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Sprinkle both sides of pork with salt and pepper. Add pork to pan; cook 3 minutes on each side or until lightly browned. Remove from pan, and set aside.

Add shallots to pan; cook 1 minute, stirring constantly. Add broth and fruit; cover and simmer 1 minute. Return pork to pan, and cook 1 minute or until thoroughly heated.

Note:

August 2005