- 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.
Yield: 5 servings. Serving size: 1/5 recipe.
Nutrition Facts Per Serving:
Calories: 324 calories, Carbohydrates: 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.
Tami Ross is a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.