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Pan-seared pork chops topped with a chunky relish

Pan-seared pork chops topped with a chunky relish made with grapes, onion, balsamic vinegar and sugar. Photo Credit: Marge Perry

PORK CHOPS WITH GRAPE RELISH

2 teaspoons plus 1 tablespoon olive oil, divided

1 small onion, chopped (about 3⁄4 cup)

2 cups seedless grapes

1 tablespoon balsamic vinegar

1 tablespoon sugar

1⁄2 teaspoon black pepper, divided

2 pounds bone-in center-cut pork chops

1⁄2 teaspoon salt

1⁄2 teaspoon ground coriander

2 tablespoons chopped parsley (optional)

 

1. Make the relish: Heat 2 teaspoons of oil in a medium saucepan over medium high. Add the onion and cook, stirring occasionally, until somewhat softened, about 3 minutes. Add 1⁄4 cup water, grapes, balsamic, sugar and 1⁄4 teaspoon of black pepper; cook, stirring occasionally to lightly mash the grapes, for 25 minutes, until a thick sauce has formed.

2. Meanwhile, season the pork chops with salt, remaining 1⁄4 teaspoon black pepper and coriander. Heat the remaining 1 tablespoon of oil in a large, nonstick skillet over medium high and cook the chops until the undersides are well browned, 4 to 5 minutes. Turn and cook until an instant-read thermometer inserted in the center of a chop registers 145 degrees, 4 to 5 minutes longer. Serve with the relish spooned over the chops and sprinkle with the parsley. Makes 4 servings.

Nutritional analysis for each serving: 346 calories, 33 g protein, 21 g carbohydrates, 1 g fiber, 15 g fat, 3 g saturated fat, 361 mg sodium

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FIVE-SPICE PORK KEBABS

1 1⁄2 pounds pork tenderloin, cut into 1-inch cubes

2 tablespoons low-sodium soy sauce

1 tablespoon rice vinegar

1 teaspoon minced ginger

2 garlic cloves, minced

1 teaspoon Chinese 5-spice powder

1 red bell pepper, cut into 1-inch pieces

1 green bell pepper, cut into 1-inch pieces

1⁄2 teaspoon salt

1. Combine the pork, soy sauce, rice vinegar, ginger, garlic and 5-spice powder in a bowl; toss well and allow to sit at room temperature 15 minutes. Thread on 8 skewers with the peppers and season with the salt.

2. Lightly coat a grill pan or grill grates with cooking spray; heat to medium high. Add the skewers and cook, turning occasionally, until the pork is just cooked through, 8 to 10 minutes. Makes 4 servings.

Nutritional analysis for each serving: 208 calories, 33 g protein, 7 g carbohydrates, 1 g fiber, 5 g fat, 2 g saturated fat, 618 mg sodium

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HOISIN PORK AND VEGETABLE STIR-FRY

2 tablespoons low-sodium soy sauce, divided

1 tablespoon cornstarch

1⁄3 cup hoisin

1 tablespoon honey

2⁄3 cup low-sodium chicken broth

2 tablespoons canola oil, divided

1 1⁄2 pounds pork tenderloin, thinly sliced

1 red bell pepper, thinly sliced

1 green bell pepper, thinly sliced

2 cups broccoli florets (bite-size pieces)

2 cloves garlic, minced

1 tablespoon minced ginger

1. Stir 1 tablespoon of soy sauce with the cornstarch until smooth. Stir in the hoisin and honey; when smooth, add the broth and set aside.

2. Heat 1 tablespoon of oil in a large, nonstick skillet over medium high. Add the pork and remaining 1 tablespoon soy sauce and cook, stirring, until the pork is lightly browned. Transfer to a plate.

3. Heat the remaining 1 tablespoon oil in the pan; add the red and green peppers, broccoli florets, garlic and ginger and cook, stirring often, until the broccoli is bright green and crisp-tender, 3 to 4 minutes. Return the pork to the pan. Stir the reserved broth mixture and add it to the pan. Cook, stirring occasionally, until the sauce is thickened, about 2 minutes. Makes 4 servings.

Nutritional analysis for each serving: 346 calories, 35 g protein, 23 g carbohydrates, 3 g fiber, 12 g fat, 2 g saturated fat, 728 mg sodium

TIP: Lean pork is most tender when cooked to 140 to 145 degrees, at which point it may still be slightly pink in the center.

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