Smothered Pork Chops

 

Active Time: 20 minutes

Total Time: 50 minutes

Makes: 4 main-dish servings (395 calories each)

 

Ingredients

· 3 tablespoons plus 1 teaspoon white whole-wheat or all-purpose flour

· .5 teaspoon salt

· .5 teaspoon ground black pepper

· 4 (.75-inch-thick) boneless center-cut pork chops (5 ounces each)

· 1 tablespoon canola oil

· 2 large onions (12 ounces each), thinly sliced

· 3 garlic cloves, chopped

· 2 containers (8 ounces each) cremini mushrooms, sliced

· .5 teaspoon dried rosemary

· 1 cup canned reduced-sodium chicken broth

· 1 bag (12 ounces) microwave-in-the-bag green beans

 

Steps

1. Sprinkle 1 teaspoon flour and .25 teaspoon each salt and pepper all over chops. In 12-inch skillet, heat oil on medium-high. Cook pork 7 minutes or until browned, turning over once. Transfer to plate.

2. To same skillet, add onions and garlic. Reduce heat to medium; cook 5 minutes or until browned, stirring frequently. Add mushrooms and rosemary; cook 6 to 8 minutes or until mushrooms are tender, stirring occasionally. Add 3 tablespoons flour; cook 3 minutes, stirring constantly.

3. Add broth in slow, steady stream, stirring constantly. Heat to simmering and return pork to pan in single layer; spoon onion mixture on top. Cover, reduce heat, and simmer 8 minutes or until pork is barely pink in center; instant-read thermometer inserted horizontally into thickest part of pork chop should register 145°F. Stir in remaining .25 teaspoon each salt and pepper.

4. While pork chop simmers, microwave green beans as label directs.
Arrange beans on plates with pork and sauce.

 

From: 400 Calorie Comfort Foods: Easy Mix-and-Match Recipes for a skinnier You!

By: Good Housekeeping

Hearst Communications, Inc.