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Herbed Pork Chops on Mustard Sauce

Diabetic Herbed Pork Chops on Mustard Sauce Recipe from Diabetic Gourmet Magazine. DiabeticGourmet.com

Kick your pork chops up a notch with this tasty mustard sauce! Serving size: 1 pork chop and 2 Tbsp (30 mL) mustard sauce.

Yield: 6 servings.
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Ingredients

  • 3/4 tsp dried thyme leaves (4 mL)
  • 1/2 tsp garlic powder (2 mL)
  • 1/4 tsp dried pepper flakes (1 mL)
  • 1/4 tsp salt (1 mL)
  • 6 boneless pork chops (4 oz/125 g each), trimmed of fat
  • 1 Tbsp canola oil (15 mL)

    Mustard Sauce

  • 1/3 cup fat-free sour cream (75 mL)
  • 1/4 cup Dijon mustard (60 mL)
  • 3 Tbsp skim milk (45 mL)
  • 1 Tbsp canola oil (15 mL)
  • 3/4 tsp dried tarragon leaves (4 mL)
  • 1 tsp coarsely ground black pepper (5 mL)

Directions

  1. In small bowl, combine thyme, garlic powder, pepper flakes and salt. Brush both sides of pork chops with canola oil. Sprinkle thyme mixture evenly over both sides and press down with fingertips to adhere.
  2. Heat large, nonstick skillet over medium-high heat. Cook pork chops 4 minutes on each side or until barely pink in center.
  3. Meanwhile, in small saucepan, whisk together sour cream, mustard, milk, canola oil, and tarragon. Place over low heat until warmed, about 2 to 3 minutes. Do NOT bring to a boil. Spoon equal amounts of mustard sauce on each of 6 dinner plates. Place pork chops on top of sauce and sprinkle with black pepper.

Nutritional Information (Per Serving)
Calories:150
Protein:10g
Sodium: 370 mg
Cholesterol:30 mg
Fat: 10g
Saturated Fat: 2g
Dietary Fiber:0g
Carbohydrates: 5g

Source: CanolaInfo



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