Not only are these pork chops tasty, they’re also lower in carbs! Serve them with mashed potatoes for a homey touch.
—NELLA PARKER HERSEY, MI
PREP: 35 MIN. • BAKE: 25 MIN. • MAKES: 6 SERVINGS
1 medium onion, sliced
1/2 cup water
3 tablespoons cider vinegar
2 tablespoons sugar
1 tablespoon prepared mustard
1 lemon slice
1/4 teaspoon salt
1/4 teaspoon pepper
1/8 teaspoon crushed red pepper flakes
1/2 cup ketchup
2 tablespoons Worcestershire sauce
1 teaspoon liquid smoke, optional
6 bone-in pork loin chops (7 ounces each)
1 tablespoon canola oil
1. In a small saucepan, combine the first nine ingredients. Bring to a boil. Reduce heat: simmer, uncovered, for 20 minutes. Stir in the ketchup, Worcestershire sauce and liquid smoke if desired; heat through. Discard lemon.
2. Meanwhile, in a large skillet, brown pork chops in oil in batches. Transfer to a 13x9-in baking dish coated with cooking spray; pour sauce over chops.
3. Cover and bake at 350° for 25-30 minutes or until a thermometer reads 160°.
PER SERVING 279 cal., 11 g fat (3 g sat. fat), 86 mg chol., 500 mg sodium, 13 g carb., 1 g fiber, 31 g pro. Diabetic Exchanges: 4 lean meat, 1 starch.