pan-fried pork chops

How To Make pan-fried pork chops recipe - This classic pairing of pork served with braised red cabbage and apple is big on flavor as well as packed with vitamins and fiber. Replacing the boiled potato with a sweet potato lowers the GI of this meal.

SERVES: 2

PREPARATION: 15 MINUTES, COOKING: 15 MINUTES

Ingredients:
4 small new potatoes, about 1/2 pound (250 g), halved
2 teaspoons (10 ml) vegetable oil
2 pork cutlets, about 5 ounces (160 g) each
3 teaspoons (15 ml) olive oil spread
1 green apple, peeled, cored and thinly sliced
1 1/2 cups (115 g) finely shredded red cabbage
pinch of caraway seeds
1/2 teaspoon (2 ml) soft brown sugar
1/2 teaspoon (2 ml) red wine vinegar
pinch of salt and freshly ground black pepper
2 tablespoons (30 ml) chopped fresh parsley

Method:
1 Place the potatoes in a saucepan and cover with water. Cover and bring to a boil over medium–high heat, tilt the lid so the pan is partially covered and cook for 10 minutes, or until the potatoes are tender.

2 Meanwhile, heat the oil in a nonstick frying pan over medium heat. Add the pork and cook for 4 minutes on each side, or until browned and cooked through. Transfer to a warm plate and cover loosely with foil.

3 Melt half of the olive oil spread in the same frying pan. Add the apple and cook for 2 minutes, turning once, then add the cabbage and caraway seeds. Cook, stirring, for 5 minutes, or until the cabbage is soft. Stir in the sugar and vinegar, and season with salt and pepper.

4 Drain the potatoes and toss with the remaining olive oil spread and the parsley. Season with salt and pepper. Serve the pork with the potatoes and cabbage.

Each serving provides
401 calories, 37 g protein, 16 g fat (4 g saturated fat), 27 g carbohydrate (11 g sugars), 6 g fiber, 448 mg sodium

pan-fried pork chops