Diabetic Cooking

Cranberry-glazed pork chops

Preparation time: 35 minutes.


  • 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 calories, 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.