Pan-Seared Pork Chops with Molasses-Plum Sauce

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.

Yield: 4 servings (serving size: 1 pork chop and 1/4 cup plum mixture)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 299
  • Calories from fat: 29%
  • Fat: 9.6g
  • Saturated fat: 2.9g
  • Monounsaturated fat: 5g
  • Polyunsaturated fat: 0.8g
  • Protein: 27.1g
  • Carbohydrate: 26.6g
  • Fiber: 1.9g
  • Cholesterol: 69mg
  • Iron: 1.7mg
  • Sodium: 434mg
  • Calcium: 61mg

Ingredients

  • 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)

Preparation

  1. 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.
  2. 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.
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