Grillades of pork

1/4 cup all-purpose flour
1/2 teaspoon Creole seasoning blend (available in the spice aisle)
1 pound pork cutlets, trimmed of fat
Cooking spray
1 tablespoon plus 1 teaspoon canola oil
1 large green bell pepper, sliced into thin strips
2 teaspoons (or 2 cloves) minced garlic
1 small onion, thinly sliced into rings
3/4 cup finely chopped celery
3/4 cup water
3 1/3 cups hot cooked brown rice

In a large zip-top bag, combine flour and Creole seasoning blend. Shake to mix well. Add pork cutlets one at a time to the bag and shake to coat well.

Coat a large, nonstick skillet with cooking spray. Add 1 tablespoon oil and heat over medium-high heat. Add pork cutlets and brown 2–3 minutes on each side (may need to do in batches depending on the size of the skillet). Remove cutlets to a plate. Add remaining 1 teaspoon oil to the skillet and heat. Decrease heat to medium and add pepper, garlic, onion, and celery; cook until onions are translucent, about 5 minutes. Stir in water and return cutlets to the skillet. Bring to a boil; reduce heat to medium-low, and cover. Simmer about 25–30 minutes, or until cutlets are tender. Stir occasionally. Serve each cutlet with 2/3 cup hot brown rice.

Nutrition Facts

Per Serving:
  Calories: 324
  Carbohydrate: 39 g
  Protein: 24 g
  Fat: 8 g
  Saturated fat: 2 g
  Cholesterol: 59 mg
  Sodium: 128 mg
  Fiber: 4 g
 
Exchanges per serving: 2 starch, 2 nonstarchy vegetable, 2 lean meat
Carbohydrate choices: 3