3 Simple pork chop recipes

Sauteed center cut pork chops served over peaches Sauteed center cut pork chops served over peaches cooked in white wine and wilted spinach. Photo Credit: Marge Perry

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Marge Perry Newsday columnist Marge Perry

Marge Perry, Newsday's weekly 3 Simple columnist, also writes, broadcasts, teaches and speaks about cooking, food and nutrition. ...

1. PORK WITH DRUNKEN PEACHES AND SPINACH

4 bone-in center-cut pork

chops (about 2 pounds)

1/2 teaspoon plus 1/8 teaspoon

salt, divided

1/8 teaspoon black pepper

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1 tablespoon canola oil

1 tablespoon minced fresh

ginger

2 large peaches, cut into

wedges

@Newsday

1/2 cup white wine

8 ounces fresh spinach

1. Season the pork chops with 1/2 teaspoon of salt and the pepper. Heat the oil in a large, nonstick skillet over medium high; add the pork and cook to an internal temperature of 140 degrees, about 4 minutes on each side. Remove from pan and cover to keep warm.

2 . Add the ginger to the skillet and cook, stirring, 15 seconds. Add the peaches and white wine and cook until the liquid is nearly gone, 3 to 4 minutes. Add the spinach (in batches, if necessary) and remaining 1/8 teaspoon salt, cook, tossing occasionally, until the spinach is bright green and just wilted, about 5 minutes. Serve with the pork. Makes 4 servings.

Nutritional analysis for each serving: 352 calories, 13 g fat, 3 g saturated fat, 35 g protein, 21 g carbohydrates, 5 g fiber, 522 mg sodium

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2. HOISIN-PLUM PORK CHOPS

1/2 cup lower-sodium chicken broth

1/2 cup plum preserves

2 tablespoons hoisin sauce

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1 pound boneless center-cut

pork chops

1/2 teaspoon salt

1/8 teaspoon black pepper

1/8 teaspoon cayenne (optional)

1 tablespoon canola oil

1/3 cup thinly sliced scallions

1. Combine the chicken broth, plum preserves and hoisin in a bowl; set aside.

2. Season the pork chops with salt, pepper and cayenne (if using). Heat the oil in a large, nonstick skillet over medium high; add the pork and cook 3 to 4 minutes on each side, until the pork reaches an internal temperature of 140 degrees. Transfer to a plate.

3. Stir the hoisin mixture into the skillet and cook 2 minutes, until thickened. Add the pork back to the pan and turn once to coat the chops in the sauce. Sprinkle with the scallions and serve immediately. Makes 4 servings.

Nutrition for each serving: 367 calories, 12 g fat, 3 g saturated fat, 32 g protein, 30 g carbs, no fiber, 568 mg sodium

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3. GRILLED MEDITERRANEAN PORK CHOPS

1 tablespoon plus 1 teaspoon red wine vinegar, divided

1/2 teaspoon dried oregano

1/2 teaspoon fennel seeds

1 teaspoon plus 1 tablespoon

extra-virgin olive oil, divided

2 cloves garlic, minced

4 bone-in, center-cut pork chops, about 2 pounds

6 ounces plain, nonfat Greek yogurt

1/2 teaspoon dried dill

1/4 teaspoon dried marjoram

1/4 cup diced red onion

1 cup seeded, diced cucumber

1/2 teaspoon salt

1. Heat grill for indirect heat cooking. Combine 1 tablespoon of vinegar with oregano, fennel seeds, 1 teaspoon of oil and garlic in a bowl. Add pork chops, turning once to cover in marinade. Allow to stand, turning once more, 20 minutes.

2. Meanwhile, combine the remaining 1teaspoon vinegar, 1 tablespoon olive oil, dill, marjoram, onion and cucumber in a bowl and set aside.

3. Remove pork from marinade and season with salt. (Discard marinade.) Place chops on grill and cook 3 to 4 minutes on each side, or until cooked through to 140 degrees. Serve with a dollop of yogurt sauce. Makes 4 servings.

Nutritional analysis for each serving: 293 calories, 13 g fat, 3 g saturated fat, 37 g protein, 4 g carbohydrates, 1 g fiber, 379 mg sodium

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