- 4 half-inch-thick lean, bone-in pork chops (about 6 ounces each)
- 1/4 teaspoon garlic powder
- 1/4 teaspoon black pepper
- 1/4 teaspoon salt
- Cooking spray
- 1 teaspoon corn oil
- 1 medium onion (about 6 ounces), sliced and separated into rings
- 1/3 cup plus 1 tablespoon cold water
- 1 tablespoon packed brown sugar
- 1 teaspoon cornstarch
- 3 tablespoons balsamic vinegar
- 1/4 cup sweetened, dried, orange-flavored cranberries (plain sweetened, dried cranberries can be substituted)
Trim fat from pork chops. Sprinkle chops evenly with garlic powder, pepper, and salt. Coat a large nonstick skillet with cooking spray, add 1 teaspoon corn oil, and heat over medium-high heat. Add chops and cook 10–12 minutes, or until nicely browned and no longer pink in the center; turn once during cooking. Remove chops from the skillet and cover to keep them warm. Decrease heat to medium-low. Add onion and 1 tablespoon water to the skillet. Cook covered for 8–10 minutes, or until the onions are tender and begin to turn golden; remove lid and stir periodically. Stir in brown sugar and cook uncovered until sugar dissolves, about 1 minute. Meanwhile, whisk together cornstarch, remaining 1/3 cup cold water, and vinegar. Stir into the onions. Stir in cranberries. Cook until sauce is bubbly and slightly thickened; stirring frequently. Add chops and heat through, about 4–5 minutes.
Yield: 4 servings. Serving size: 1 pork chop and 1/4 glaze topping.
Nutrition Facts Per Serving:
Calories: 216, Carbohydrates: 16 g, Protein: 20 g, Fat: 8 g, Saturated Fat: 3 g, Sodium: 200 mg, Fiber: 1 g
Exchanges per serving: 1 fruit, 3 lean meat. Carbohydrate choices: 1.
This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.