Diabetic Cooking

Main Dishes

Maple and Apple Pork Chops

Preparation time: 3 minutes. Cooking time: 15 minutes.
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Ingredients

  • Nonstick cooking spray
  • 4 boneless pork chops (about 1 pound)
  • 2 small apples (2–2 1/2 inches in diameter)
  • 1/8 cup lite, maple-flavored syrup
  • 1/8 cup water

Directions

Spray large skillet with nonstick cooking spray. Heat over medium heat, then add pork chops to pan so that they are not touching each other. Brown pork chops on both sides, approximately 2 minutes on each side. Core apples (leaving skin on), then dice to yield approximately 1 1/2 cups. Sprinkle apples into hot skillet. In a small bowl, combine maple-flavored syrup and water and stir until well combined. Pour liquid into skillet, and cover. Cook approximately 5–7 minutes on medium heat until pork chops are cooked through and internal temperature is 160˚F.

Yield: 4 servings. Serving size: 3 1/2 ounces meat.

Nutrition Facts Per Serving:
Calories: 262, Carbohydrates: 14 g, Protein: 29 g, Fat: 10 g, Saturated Fat: 4 g, Cholesterol: 80 mg, Sodium: 88 mg, Fiber: 1 g

Exchanges per serving: 4 lean meat, 1 fruit. Carbohydrate choices: 1.


This recipe was developed by Kathleen Stanley, a diabetes educator at Central Baptist Hospital in Lexington, Kentucky.