Pork and fat often seem to go hand in hand, perhaps because bacon, sausage and barbecue are so popular. But don’t let this keep you from considering pork as a healthful choice.
Boneless top loin chops are a good choice. A 3-ounce cooked serving has only a little over 5 grams of fat, which is less than boneless, skinless chicken thighs.
This recipe for pork chops with pear, caramelized onions and rosemary calls for boneless top loin chops, but also could be prepared with medallions of tenderloin. Use 1-inch-thick chops to get the best results.
To complete this autumnal meal, serve with steamed broccoli or Brussels sprouts and buttered orzo pasta to soak up the delicious sauce.
PORK CHOPS WITH PEAR, CARAMELIZED ONIONS AND ROSEMARY
4center-cut, boneless pork top loin chops, trimmed
1/4teaspoon salt
1/4teaspoon ground black pepper
2teaspoons olive oil
1small yellow onion, cut in half
lengthwise and thinly sliced (1/2 cup)
2teaspoons brown sugar
1large ripe, but firm pear, peeled, cored and chopped
2teaspoons chopped fresh rosemary or 1/2 teaspoon dried
3/4cup apple juice
1tablespoon cider vinegar
2teaspoons Dijon mustard
Season the pork chops with salt and pepper.
In a large nonstick skillet, heat the oil over medium-high. Add the pork chops and cook until they are just barely pink at the center, 6 to 8 minutes per side, depending on the thickness. Transfer the chops to a plate and cover with foil.
Reduce the heat to medium-low. Add the onions and brown sugar to the skillet and cook, stirring constantly, until the onions are golden-brown, about 5 minutes. Reduce the heat if the onions begin to burn.
Add the pears and rosemary and cook until the pears are just tender, about 2 minutes. Add the apple juice and vinegar, then simmer until the mixture is reduced and slightly thickened, about 2 to 3 minutes.
Stir in the mustard. Return the pork chops to the pan and turn to coat with the sauce. Serve the chops with the pear and onion sauce spooned over the top.
Makes 4 servings. Per serving (values are rounded to the nearest whole number): 237 calories; 76 calories from fat; 8 g fat (3 g saturated; 0 g trans fats); 61 mg cholesterol; 17 g carbohydrate; 23 g protein; 2 g fiber; 254 mg sodium.
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