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Grillades of pork

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Ingredients

Preparation time:
15 minutes
Cooking time:
Approximately 45–50 minutes.

Directions

Yield:
5 servings

Serving size:
1/5 recipe

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 Information:

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.

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