Pan-Seared Pork Chops with Molasses-Plum Sauce

Pan-Seared Pork Chops with Molasses-Plum Sauce Recipe
Randy Mayor; Jan Gautro
Aside from seasoning the meat, salt also brings the sweet-savory flavors of the sauce into balance. If you prefer, you can easily substitute chopped dried cherries or cranberries for the blueberries and still get a great-tasting dish. Serve these saucy pork chops alongside rice or couscous.


4 servings (serving size: 1 pork chop and 1/4 cup plum mixture)

Recipe from

Cooking Light

Nutritional Information

Calories 299
Caloriesfromfat 29 %
Fat 9.6 g
Satfat 2.9 g
Monofat 5 g
Polyfat 0.8 g
Protein 27.1 g
Carbohydrate 26.6 g
Fiber 1.9 g
Cholesterol 69 mg
Iron 1.7 mg
Sodium 434 mg
Calcium 61 mg


2 teaspoons olive oil
1/2 cup chopped onion
3/4 cup fat-free, less-sodium chicken broth
1/4 cup dried blueberries
3 tablespoons cider vinegar
2 tablespoons molasses
1/2 teaspoon salt, divided
1/2 teaspoon freshly ground black pepper, divided
1/8 teaspoon ground coriander
3 plums, pitted, peeled, and coarsely chopped (about 1 3/4 cups)
Cooking spray
4 (6-ounce) bone-in center-cut pork chops (about 1 inch thick)
Fresh parsley sprigs (optional)


Heat oil in a medium saucepan over medium heat. Add onion; cook 3 minutes or until tender, stirring frequently. Stir in broth, blueberries, vinegar, molasses, 1/4 teaspoon salt, 1/4 teaspoon pepper, coriander, and plums; bring to a boil. Reduce heat, and simmer 20 minutes or until plums are tender and mixture is thick.

Heat a large nonstick skillet coated with cooking spray over medium-high heat. Sprinkle 1/4 teaspoon salt and 1/4 teaspoon pepper over pork chops. Add pork chops to skillet; cook 2 minutes on each side or until browned. Reduce heat to medium; cook 4 minutes or until done. Remove pork chops from skillet; cover and keep warm. Add plum mixture to skillet; bring to a simmer. Cook 2 minutes, scraping pan to loosen browned bits. Spoon plum mixture over pork. Garnish with parsley, if desired.

Maureen Callahan,

Cooking Light

April 2004
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