Smothered Pork Chops with Thyme

Yield: 4     (serving size: 2 pork chops + 1/4 cup sauce)

1 cup fat-free, less sodium beef broth, divided

2 tbsp. fat-free milk

2 tsp. all-purpose flour

2 tsp. Dijon mustard

1/2 tsp. salt

1/4 tsp. freshly ground black pepper

8 (2 oz.) boneless center-cut loin pork chops (about 1/4-inch-thick)

1/2 tsp. paprika

1/2 tsp. fresh thyme, chopped (or 1/4 tsp. dried thyme)

cooking spray

1 cup coarsely chopped onion

1 tbsp. minced fresh parsley

  1. Combine 1/4 cup broth, milk and next (4) ingredients in a small bowl; stir with whisk. Set aside.
  2. Sprinkle one side of each pork chop with paprika and thyme. Heat a large nonstick skillet over medium-high heat; coat pan with cooking spray. Add half of pork chops to pan; saute 1 1/2 minutes on each side or until pork is done and lightly browned. Remove pork from pan. Repeat procedure with remaining pork.
  3. Reduce heat to medium. Add onion; saute 4 minutes or until lightly golden. Add 3/4 cups broth; bring to boil. Cook 2 minutes. Add milk mixture, stirring with whisk. Add pork, turning to coat; cook 1 minute. Sprinkle with parsley.

CALORIES 145 (34% from fat); FAT 5.5g (sat. fat 1.9g); CHOL 44mg; SOD 475mg; CARB 5.8g; FIBER 0.8g; PROTEIN 17.2g

from Cooking Light Annual Recipes 2008


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