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Pork Chops with Curried Barley Pilaf

Yield 4 servings.

Ingredients

  • 4 (6-ounce) center-cut loin pork chops
  • 1 tablespoon curry powder, divided
  • Vegetable cooking spray
  • 1 1/4 cups chopped onion
  • 2 cloves garlic, minced
  • 1/4 cup water
  • 2 tablespoons no-salt-added tomato paste
  • 1/4 teaspoon salt
  • 3 (10 1/2-ounce) cans low-sodium chicken broth
  • 1 cup fine barley, uncooked
  • 1/3 cup golden raisins
  • 2 cups fresh broccoli flowerets
  • 2 tablespoons chopped fresh cilantro
  • Mango chutney (optional)

Nutrition Information

  • calories 466
  • caloriesfromfat 20 %
  • fat 10.6 g
  • satfat 3.4 g
  • monofat 3.8 g
  • polyfat 1.2 g
  • protein 34.2 g
  • carbohydrate 60.8 g
  • fiber 0.0 g
  • cholesterol 70 mg
  • iron 0.0 mg
  • sodium 318 mg
  • calcium 0.0 mg

How to Make It

  1. Trim fat from pork; sprinkle pork with 1 teaspoon curry powder. Coat a large nonstick skillet with cooking spray; place over medium heat until hot. Add pork chops; cook 3 minutes on each side or until browned. Remove pork from skillet.

  2. Add onion and garlic to skillet; saute until tender. Add remaining 2 teaspoons curry powder, water, and next 3 ingredients. Bring to a boil; stir in barley and raisins. Cover, reduce heat, and simmer 30 minutes. Arrange broccoli and pork chops over barley mixture. Cover and simmer 30 minutes or until pork and barley are tender. Let stand, covered, 10 minutes. Sprinkle with cilantro, and serve with mango chutney, if desired.

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