• 1/4 teaspoon olive oil
  • 1 thick slice of yellow onion
  • 5 ounce boneless pork chop
  • 1 teaspoon prepared mustard or dijon
  • Salt and pepper to taste
  • Sprig of rosemary or 1/4 teapoon dried rosemary, optional


  1. Preheat oven to 350F.
  2. Tear heavy-duty aluminum foil to make a 12-inch square; smear the foil with oil.
  3. Place onion slice on half of foil.
  4. Trim any fat from pork chop, spread both sides with mustard.
  5. Place pork chop on onion and sprinkle with salt and pepper to taste.
  6. Top with rosemary (if desired).
  7. Close foil to form triangle, roll edges and crimp firmly to seal, turning sealed edges.
  8. Place in baking pan and bake 20 to 30 minutes, depending on thickness of chop, or until chop is cooked thoroughly (no pink in the center).
  9. Transfer packet to dinner plate, open and turn chop with onion and juices onto plate.

Recipe Yield: Prep Time: 10 Minutes - Cost: $``Servings: 1 - Difficulty Level: 1

Nutritional Information Per Serving:

Calories: 219
Fat: 13 grams
Protein: 22 grams
Carbohydrates: 3 grams

Content Continues Below ⤵ ↷

Diabetic Exchanges

3 Meat + 1/2 Vegetable