By: EatingWell

Photographer: Burris, Ken

Publish Date: 2008-10-01

Servings: 4

Yield: 4 servings

Total Time: 30 minutes

Prep Time: 15 minutes

Recipe Description:

Round out this lovely autumn meal with barley and pureed winter squash (for added convenience, look for frozen squash).

Recipe Ingredients:

1. 3/4 cup reduced-sodium chicken broth, divided
2. 2 teaspoons cornstarch
3. 2 teaspoons canola oil
4. 4 4-ounce boneless pork chops, 1/2 inch thick, trimmed of fat
5. 1 small onion, sliced
6. 1 tart apple, such as Granny Smith, peeled and sliced
7. 1/4 cup apple cider, or apple juice
8. 2 teaspoons Dijon mustard
9. 1/4 teaspoon dried thyme

Recipe Steps:

1. Mix 2 tablespoons broth and cornstarch in a small bowl.
2. Heat oil in a large nonstick skillet over high heat. Add chops and cook until browned, 2 to 3 minutes per side. Transfer to a plate.
3. Reduce heat to medium-high and add onion to the pan. Cook, stirring often, until it starts to soften and brown, 2 to 3 minutes. Add apple and cook, stirring often, until tender, 3 to 5 minutes. Stir in the remaining broth, cider (or juice), mustard, thyme and the cornstarch mixture. Bring to a boil, stirring, until thickened and glossy, about 1 minute. Return the chops to the pan and heat through. Serve immediately.

Recipe Nutrition:

Per serving: 219 calories; 9 g fat (3 g saturated fat, 4g mono unsaturated fat); 67 mg cholesterol; 9 g carbohydrates; 24 g protein; 1 g fiber; 108 mg sodium; 350 mg potassium

Nutrtion Bonus: Selenium (50% daily value).

Exchanges: 1/2 fruit, 3 lean meat

Carbohydrate Servings: 1/2

Recipe Categories:

Course(s)

Dinner

Cuisine(s)

American

Degree of Difficulty

Moderate

Special Health Consideration(s)

Low Calorie

Low Carb

Low Sat Fat

Low Sodium

Heart Healthy

Diabetes Appropriate

Healthy Weight

Seasons & Occassions

Fall

Winter

Entertainment

Main Ingredient(s)

Meat

Pork

Technique(s)

Quick

Saute

Dish Type(s)

Main Dish

Recipe Disclaimer(s):

Scaling Disclaimer: EatingWell recipes are tested extensively in the EatingWell Test Kitchen. Eating Well cannot guarantee a recipe that has been scaled to make a different number of servings from the original. Also note that scaling only applies to the ingredient measurements: no adjustment is made to the recipe instructions, so pan sizes and cooking times and ingredient amounts referred to in the text of the recipe only apply to the original number of servings.

Gluten-Free Disclaimer: We have verified that these recipes do not include the following gluten-containing ingredients: wheat (all varieties, including spelt and kamut, wheat germ or bran and other forms of wheat protein), rye, barley (in all forms, including malt, malt flavoring, malt vinegar and malt extract), oats, triticale or beer/ale. However, many processed foods, such as broths, soy sauce and other condiments, may contain hidden sources of gluten. If a recipe calls for a packaged (e.g., canned) ingredient, we recommend that you carefully read the label to be sure it does not contain a hidden source of gluten.