4
Serves
Preparation time: 20 minutes
Cooking time: 20 minutes
A pork chop dinner usually involves an oversize portion of fatty meat. But if you use thin-cut boneless chops (about 1/2 -inch/1-centimeter-thick), you can ensure an appropriate portion size and get the protein benefits of lean meat. Teamed with nutrient-rich cabbage, the chops make a hearty dinner in just minutes. To trim the preparation time, use the food processor slicing disk to slice the onion, carrot, and cabbage or substitute 5 1/2 cups prepared coleslaw mix for the cabbage and carrots.
1 teaspoon dried thyme
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper, plus more to taste
1 pound (450 grams) thin-cut boneless pork chops, trimmed
1 tablespoon canola oil
1 cup sliced onion (1 medium)
5 cups shredded green cabbage (1/2 medium head)
1/2 cup sliced carrots (2 medium)
1 can (14 ounces/284 milliliters) reduced-sodium chicken broth (1 3/4 cups)
2 teaspoons coarse-grain mustard
1 teaspoon apple cider vinegar
1. In a small bowl, combine the thyme, salt, and pepper. Rub the mixture over the pork chops. Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add the chops and cook until browned and just cooked through, 2 to 3 minutes per side. Transfer to a plate, cover loosely with foil, and keep warm.
2. Add the remaining 1 teaspoon oil to the skillet. Add the onion and cook over medium heat, stirring frequently, until softened, 1 to 2 minutes. Add the cabbage and carrots and cook, stirring, until the cabbage is wilted, about 2 minutes. Add the broth and 3/4 cup water and bring to a simmer. Cover and cook until the cabbage is tender, 10 to 15 minutes. Stir in the mustard and vinegar and season with pepper. Serve the pork chops over the cabbage mixture. One serving is 3 ounces (85 grams) pork and 3/4 cup vegetables.
Per serving: 224 calories, 24 g protein, 9 g carbohydrates, 3 g fiber, 10 g total fat, 2 g saturated fat, 564 mg sodium.