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 Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 380
  • Calories from fat: 30%
  • Fat: 12.6g
  • Saturated fat: 4.5g
  • Monounsaturated fat: 5.5g
  • Polyunsaturated fat: 0.9g
  • Protein: 28.5g
  • Carbohydrate: 38.7g
  • Fiber: 4.7g
  • Cholesterol: 76mg
  • Iron: 1.8mg
  • Sodium: 299mg
  • Calcium: 56mg

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

  1. 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.
  2. 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.
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Pan-Seared Pork Chops with Dried Fruit Recipe at a Glance
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