3 Simple boneless pork chop dishes

Boneless pork chops glazed in a balsamic-apricot sauce.

Boneless pork chops glazed in a balsamic-apricot sauce. (April 2013) (Credit: Marge Perry)

TIP Pork is safe, moist and tender when cooked to 140 degrees, but dry when cooked beyond 160 degrees.

Boneless pork chops are fast cooking, lean and adaptable to many flavors and cooking techniques. They are a convenient and healthful alternative to boneless chicken breasts.

 

BALSAMIC APRICOT GLAZED PORK CHOPS

1 teaspoon plus 1 tablespoon olive oil, divided

1/4 cup chopped red onion

3/4 cup balsamic vinegar

1/3 cup dried apricots (about 10) chopped

1 teaspoon chopped fresh rosemary

4 (4-ounce) boneless pork chops (about 1/2 inch thick)

1/2 teaspoon salt

1/8 teaspoon black pepper

1. Heat 1 teaspoon of the oil in a medium saucepan over medium heat. Add the onion and cook, stirring, 3 minutes until translucent. Add the balsamic and apricots and boil gently 5 minutes, until the liquid is syrupy. Stir in the rosemary and remove from heat.

2. Season the pork with the salt and pepper. Heat the remaining 1 tablespoon oil in a large, nonstick skillet over medium high. Add pork and cook until lightly browned, about 4 minutes. Turn and cook until an instant-read thermometer inserted horizontally into the center reads 140 to 145 degrees, about another 4 minutes. Add the balsamic sauce to the pan, turning the chops once to glaze both sides. Serve with the apricots spooned over the pork.

Makes 4 servings.

Nutritional analysis for each serving 263 calories, 23 g protein, 20 g carbohydrates, 1 g fiber, 10 g fat, 3 g saturated fat, 348 mg sodium

 

MARINATED MEDITERRANEAN PORK CHOPS WITH YOGURT CUCUMBER SAUCE

2 tablespoons sherry vinegar, divided

2 tablespoons olive oil, divided

3/4 teaspoon marjoram, divided

2 cloves garlic, minced

4 (4-ounce) boneless pork chops

6 ounces plain nonfat Greek yogurt

1 cup grated cucumber

1 tablespoon fresh dill (or 1 teaspoon dried)

3/4 teaspoon salt, divided

1. Combine 1 tablespoon of the vinegar, 2 teaspoons olive oil, 1/2 teaspoon of marjoram, and the garlic in a shallow bowl. Add pork chops and toss to completely coat them in the marinade; set aside for 20 minutes.

2. Combine the remaining 1 tablespoon of vinegar, 1 teaspoon of the oil, yogurt, cucumber, dill, remaining 1/4 teaspoon marjoram and 1/4 teaspoon of the salt in a bowl and set aside at room temperature while preparing the pork.

3. Remove the pork from the marinade and discard marinade. Season chops with the remaining 1/2 teaspoon salt. Heat the remaining 1 tablespoon oil in a large, nonstick skillet over medium high; add the pork and cook until the undersides are golden, about 4 minutes. Turn and cook until an instant-read meat thermometer inserted horizontally registers 140 to 145 degrees, about another 4 minutes. Serve chops topped with a dollop of the yogurt-cucumber sauce.

Makes 4 servings.

Nutritional analysis for each serving 242 calories, 27 g protein, 7 g carbohydrates, 0 g fiber, 12 g fat, 3 g saturated fat, 510 mg sodium

 

JAMAICAN JERK PORK CHOPS WITH MANGO SALSA

2 mangoes, peeled and diced

1/2 cup chopped red onion

1/2 cup cilantro, chopped

1 tablespoon lime juice

3/4 teaspoon salt, divided

1/2 teaspoon ground allspice

1 teaspoon ground cumin

1/8 teaspoon ground cinnamon

1/4 teaspoon dried thyme

1/4 teaspoon ground cayenne

4 (4-ounce) boneless pork chops

1 tablespoon olive oil

1. Combine mango, onion, cilantro, lime juice and 1/4 teaspoon of salt in bowl; set aside.

2. Mix remaining 1/2 teaspoon salt, allspice, cumin, cinnamon, thyme and cayenne in small bowl. Rub over pork chops.

3. Heat oil in large, nonstick skillet over medium high. Add pork and cook until undersides are browned, about 4 minutes. Turn and cook until an instant- read meat thermometer inserted horizontally in center registers 140 to 145 degrees, about another 4 minutes. Serve with mango salsa.

Makes 4 servings.

Nutritional analysis for each serving 290 calories, 24 g protein, 28 g carbohydrates, 3 g fiber, 10 g fat, 3 g saturated fat, 350 mg sodium