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Zesty Skillet Pork Chops
Yield: Makes 4 servings
Medication used to prevent sodium and water retention in some heart patients can create a potassium deficiency. When this happens, physicians may suggest eating potassium-rich foods such as bananas, melons, citrus fruits, tomato products, potatoes and low-fat dairy products. One serving of this recipe provides 450 mg of potassium.
Ingredients:
1teaspoon chili powder
1/2teaspoon salt, divided
1-1/4pounds lean pork chops, well trimmed of fat
2cups diced tomatoes
1cup chopped green, red or yellow bell pepper
3/4cup thinly sliced celery
1/2cup chopped onion
1teaspoon dried thyme leaves
1tablespoon hot pepper sauce
Nonstick cooking spray
2tablespoons finely chopped parsley
Preparation:
1.Rub chili powder and 1/4 teaspoon salt evenly over one side of pork chops.2.Combine tomatoes, bell pepper, celery, onion, thyme and pepper sauce in medium mixing bowl; stir to blend.3.Lightly coat 12-inch nonstick skillet with cooking spray. Heat over medium-high heat until hot. Add pork chops, seasoned side down; cook 1 minute. Turn pork; top with tomato mixture.4.Bring to a boil. Reduce heat and simmer, covered, 25 minutes or until pork is tender and mixture has thickened.5.Transfer pork to serving plates. Increase heat; bring tomato mixture to a boil and cook 2 minutes or until most of the liquid has evaporated. Remove from heat; stir in parsley and remaining 1/4 teaspoon salt and spoon over pork.
Nutritional Information:
Serving Size: 1 pork chop with 2/3 cup tomato mixture
Fiber
3 g
Carbohydrate
9 g
Cholesterol
49 mg
Saturated Fat
2 g
Total Fat
7 g
Calories from Fat
34 %
Calories
172
Protein
20 g
Sodium
387 mg
Dietary Exchange:
Vegetable
2
Meat
2
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