Diabetic Cooking

Spicy Pork Chop Supper

Preparation time: 25 minutes. Baking time: 35–40 minutes.


  • 2 tablespoons + 1 tablespoon chili seasoning mix
  • 2 tablespoons all-purpose flour
  • 4 boneless, 1/2 inch–thick pork loin chops (about 4 ounces each)
  • Cooking spray
  • 1 1/2 teaspoons corn oil
  • 1 cup uncooked instant white rice
  • 1 cup water
  • 1 can (8 ounces) tomato sauce
  • 1/2 cup coarsely chopped onion
  • 1/2 cup coarsely chopped yellow pepper
  • 1/2 cup coarsely chopped green pepper


Preheat oven to 350°F. Combine 2 tablespoons chili seasoning mix and flour in a large zip-top bag. Add pork chops, seal bag, and shake to coat well. Coat a large, nonstick skillet with cooking spray, add oil, and heat until oil is hot. Add chops and sprinkle with remaining coating. Brown pork chops quickly over medium-high heat (about 3–4 minutes on each side). Remove from heat and set aside.

Coat a 2-quart casserole dish with cooking spray; set aside. In a large bowl, stir together remaining 1 tablespoon chili seasoning mix, rice, water, and tomato sauce. Pour into casserole dish. Arrange pork chops over rice and sprinkle with onion, yellow pepper, and green pepper. Bake, covered, for 35–40 minutes, or until rice is bubbly and pork chops are no longer pink in the center.

Yield: 4 servings.

Serving size: 1/4 recipe.

Nutrition Facts Per Serving:
Calories: 373 calories, Carbohydrates: 34 g, Protein: 39 g, Fat: 9 g, Saturated Fat: 4 g, Sodium: 965 mg, Fiber: 2 g

Exchanges per serving: 2 starch, 1 vegetable, 4 very lean meat, 1 fat. Carbohydrate choices: 2 1/2.

This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.