Italian Pork Chops
Ingredients: (serves 4)
- 3 teaspoons olive oil, divided
- 4 boneless pork chops or cutlets (about 5 ounces each)
- 1 cup (4 ounces) bell pepper strips, any color
- 1 cup (4 ounces) sliced red onion
- 3/4 teaspoon dried oregano
- 1/8 teaspoon salt
- 1/2 cup canned diced tomatoes
- red-pepper flakes
- 4 lemon wedges (optional)
Directions
1.
Coat a large heavy skillet with vegetable oil spray. Place over high heat for 1 minute. Add 1 teaspoon of the oil. Heat for 30 seconds. Place the chops or cutlets in the pan. Cook for 2 minutes on each side, or until browned. Remove to a plate and set aside.
2.
Add the remaining 2 teaspoons of oil to the pan. Reduce the heat to medium. Add the pepper, onion, oregano, and salt. Toss. Cover the pan. Cook, tossing occasionally, for 4 minutes, or until softened.
3.
Add the tomatoes (with juice). Stir to mix. Nestle the reserved chops under the vegetables. Cover and simmer over medium-low heat for about 6 minutes, or until a thermometer inserted sideways in the center of a chop
4.
registers 160°F and the juices run clear. Uncover and let stand for 3 minutes. Serve with red-pepper flakes and lemon, if desired.
Nutritional Facts per serving
CALORIES | 255.4 CAL |
FAT | 11.6 G |
SATURATED FAT | 3.3 G |
CHOLESTEROL | 89.3 MG |
SODIUM | 219.6 MG |
CARBOHYDRATES | 5.1 G |
TOTAL SUGARS | 2.7 G |
DIETARY FIBER | 1.3 G |
PROTEIN | 30.7 G |
No comments:
Post a Comment