3 simple pork chop dishes

TIP When measuring sticky maple syrup or honey, coat the measuring spoon with cooking spray first: the sticky liquid will pour right out.

TERIYAKI PORK CHOPS AND SCALLION RICE

1 cup quick-cooking brown rice

1 tablespoon minced ginger

2 cloves garlic, minced

1/3 cup lite soy sauce

2 tablespoons rice vinegar

1 tablespoon honey

4 (4-ounce) boneless center- cut pork chops (about 3/4-inch thick)

1/2 cup chopped scallions

1. Prepare the rice according to package directions, omitting any fat.

2. Combine ginger, garlic, soy sauce, vinegar and honey in a large bowl. Add the pork chops and let them marinate for 15 to 60 minutes, turning once.

3. Place the chops on a baking sheet coated with cooking spray and heat the broiler.

4. Pour marinade into a small saucepan and bring to boil. Boil gently for 3 to 4 minutes. Spoon 1 tablespoon of the cooked marinade and the scallions into the cooked rice. (Reserve some scallions for garnish, if desired)

5. Meanwhile, broil the chops for 5 minutes. Turn and broil another 2 minutes, or until nearly cooked through. Brush with marinade and broil 1 to 2 minutes longer, until browned.

6. To serve, spoon the remaining marinade over the chops.

Makes 4 servings.

Nutritional analysis for each serving: 390 calories, 28 g protein, 45 g carbohydrates, 2 g fiber, 10g fat, 3 g saturated fat, 1,005 mg sodium

BALSAMIC PORK WITH GRAPES

4 (4-ounce) boneless center-cut pork chops

1/2 teaspoon salt

1/4 teaspoon black pepper

1 tablespoon olive oil

1/4 cup balsamic vinegar

2 tablespoons honey

1 cup seedless grapes, halved (green, red or combined)

1. Season the pork with salt and pepper. Heat oil in a large, nonstick skillet over medium high. Add pork and cook 3 minutes on each side, or until nicely browned but not quite cooked through. Transfer to a plate.

2. Add vinegar and honey to pan and stir to help dissolve the honey and incorporate any bits from the pan into the sauce. Cook, stirring, 1 minute until thickened. Reduce the heat to medium, add the grapes to the pan, and cook, stirring, 1 minute longer. Add the pork to the pan and turn the chops once to coat both sides in the sauce. Cook until heated through, about 2 to 3 minutes more. To serve, spoon the pan sauce over the chops and grapes. Makes 4 servings.

Nutritional analysis for each serving: 276 calories, 22 g protein, 18 g carbohydrates, 0 fiber, 13 g fat, 3 g saturated fat, 342 mg sodium

PORK CHOPS WITH MAPLE-MUSTARD SAUCE

4 (4-ounce) boneless center- cut pork chops

1/2 teaspoon salt

1/4 teaspoon black pepper

1 tablespoon canola oil

1/2 cup lower-sodium chicken broth

3 tablespoons maple syrup

2 tablespoons Dijon mustard

1 tablespoon heavy cream

1. Season the pork chops with salt and pepper.

2. Heat oil in a large, nonstick skillet over medium high. Add the pork and cook 4 minutes on each side, until pork is nicely browned but not quite cooked through. Transfer to a plate.

3. Pour broth, maple syrup and Dijon mustard into skillet and bring to boil, stirring to incorporate any bits in pan. Boil 3 to 4 minutes, until slightly thickened. Reduce heat to medium, stir in cream and add pork back to pan; cook 2 to 3 minutes longer, until pork is cooked through. Makes 4 servings.

Nutritional analysis for each serving: 281 calories, 22 g protein, 15 g carbohydrates, 0 g fiber, 14 g fat, 4 g saturated fat, 601 mg sodium