Recipe of the Week - Mustard Sage Pork Chops
/- Portion Size 2
Ingredients
- 2 pork loin centre chops
- 1 tbsp (15 mL) vegetable oil
- 1/2 onion, chopped
- 1 garlic clove, minced
- 3/4 tsp (4 mL) crumbled dried sage
- 1 pinch salt
- 1 pinch pepper
- 1 tbsp (15 mL) all-purpose flour
- 1/3 cup (75 mL) sodium-reduced chicken stock
- 1 tbsp (15 mL) Dijon mustard
- 2 tsp (10 mL) minced fresh parsley
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Preparation
Trim off all but 1/4 inch (5 mm) of the fat from chops; slash edges to prevent curling.
In large skillet, heat half of the oil over medium-high heat; brown chops. Transfer to plate.
Drain fat from pan; heat remaining oil over medium heat. Fry onion, garlic, sage, salt and pepper, stirring occasionally, until softened, about 5 minutes.
Sprinkle with flour; cook, stirring, for 1 minute. Add chicken stock and mustard; bring to boil, stirring and scraping up any brown bits.
Return chops and any juices to skillet. Cover, reduce heat and simmer until just a hint of pink remains inside pork, about 10 minutes. Sprinkle with parsley.
Nutritional Information Per serving: about
cal 340 pro 31 g total fat 20 g sat. fat 5 g
carb 7g fibre 1g chol 86mg sodium 445 mg
% RDI:
calcium 5 iron 12 vit A 1 vit C 7
folate 8
