Post by JJ Judkins on Feb 23, 2012 18:51:28 GMT -6
Pork Chops with Scalloped Potatoes - 29g Carbs, 2g Fiber
From: Healthy Cooking October/November 2010, p57
"This is a wonderful dish. My sister gave me the recipe as a casserole
baked in the oven, but I've also fixed it in the slow cooker and on the
stovetop. Everyone who has tasted it loves it." Here's a homey meal
that feels Sunday-special. —Elizabeth Johnston, Glendale, Arizona
This recipe is:
Healthy
Diabetic Friendly
Prep: 30 min
Cook: 8 hours
Servings: 6
4 medium potatoes, peeled and thinly sliced
6 bone-in pork loin chops (7 oz each)
1 Tbsp canola oil
2 large onions, sliced and separated into rings
2 tsp butter
3 Tbsp all-purpose flour
1/4 tsp salt
1/4 tsp pepper
1 (14 1/2 oz can) reduced-sodium chicken broth
1 cup fat-free milk
Place potatoes in a 5 or 6-qt. slow cooker coated with cooking spray.
In a large nonstick skillet, brown pork chops in oil in batches.
Place chops over potatoes. Saute onions in drippings until tender; place
over chops. Melt butter in skillet. Combine the flour, salt, pepper and
broth until smooth. Stir into pan. Add milk. Bring to a boil; cook and
stir for 2 minutes or until thickened.
Pour sauce over onions. Cover and cook on low for 8-10 hours or until
pork is tender. Skim fat and thicken cooking juices if desired.
Servings: 6
Serving Size: 1 pork chop with 3/4 cup potatoes
Nutrition per Serving:
372 Calories, 12g Fat, 4g Saturated Fat, 90mg Cholesterol, 389mg Sodium,
29g Carbs, 2g Fiber, 35g Protein
Diabetic Exchanges: 4 lean meat, 2 starch, 1 fat
From: Healthy Cooking October/November 2010, p57
"This is a wonderful dish. My sister gave me the recipe as a casserole
baked in the oven, but I've also fixed it in the slow cooker and on the
stovetop. Everyone who has tasted it loves it." Here's a homey meal
that feels Sunday-special. —Elizabeth Johnston, Glendale, Arizona
This recipe is:
Healthy
Diabetic Friendly
Prep: 30 min
Cook: 8 hours
Servings: 6
4 medium potatoes, peeled and thinly sliced
6 bone-in pork loin chops (7 oz each)
1 Tbsp canola oil
2 large onions, sliced and separated into rings
2 tsp butter
3 Tbsp all-purpose flour
1/4 tsp salt
1/4 tsp pepper
1 (14 1/2 oz can) reduced-sodium chicken broth
1 cup fat-free milk
Place potatoes in a 5 or 6-qt. slow cooker coated with cooking spray.
In a large nonstick skillet, brown pork chops in oil in batches.
Place chops over potatoes. Saute onions in drippings until tender; place
over chops. Melt butter in skillet. Combine the flour, salt, pepper and
broth until smooth. Stir into pan. Add milk. Bring to a boil; cook and
stir for 2 minutes or until thickened.
Pour sauce over onions. Cover and cook on low for 8-10 hours or until
pork is tender. Skim fat and thicken cooking juices if desired.
Servings: 6
Serving Size: 1 pork chop with 3/4 cup potatoes
Nutrition per Serving:
372 Calories, 12g Fat, 4g Saturated Fat, 90mg Cholesterol, 389mg Sodium,
29g Carbs, 2g Fiber, 35g Protein
Diabetic Exchanges: 4 lean meat, 2 starch, 1 fat