October 11 - Oven-Baked Pork Chops and Vegetables
| Nutritional Analysis per Serving | |
|---|---|
| Glycemic Index | 28 |
| Glycemic Load | 3 |
| Calories | 272 |
| Protein | 30 grams |
| Animal Protein | 28 grams |
| Vegetable Protein | 2 grams |
| Carbohydrates | 12 grams |
| Dietary Fiber | 2 grams |
| Net Carbohydrate | 10 grams |
| Fat | 12 grams |
| Saturated Fat | 5 grams |
| Cholesterol | 95 mg |
| Sodium | 116 mg |
| Exchanges | 4 medium-lean meat, 2 vegetable |
Each month we will feature a recipe from The Complete Idiot's Guide to Terrific Diabetic Meals written by Lucy Beale, Barbara Forsberg and Joan Clark, MS, RD, CDE.
Oven-Baked Pork Chops and Vegetables
Prep Time: 15 minutes
Cook Time: 55 minutes
Serves: 4
Serving Size: 4-ounce pork chop and 1 cup vegetables
Ingredients
- Vegetable oil cooking spray
- 2 TB. frozen apple juice concentrate
- 1 tsp. olive oil
- 1 TB. Dijon Mustard
- 1/8 tsp. salt
- 1/2 tsp dried marjoram
- 1/2 tsp. no-salt garlic-pepper blend
- 4 (4-oz.) bone-in center-cut pork chops (1/2 inch thick), trimmed of all fat
- 1 1/2 cups fresh baby carrots
- 1 medium red onion, cut into 8 wedges
- 2 cups frozen green beans, thawed
Preheat the oven to 425°F. Spray a 15x10x1-inch baking pan with cooking spray. In large bowl, combine apple juice concentrate, oil, mustard, salt, marjoram, and garlic-pepper blend. Mix well. Brush pork chops with about half of oil mixture and set aside. Add carrots and onion to remaining oil mixture and toss to coat. Arrange carrots and onion in the prepared pan. Bake for 15 minutes. Remove vegetables from the oven. Add green beans, and stir gently to combine. Arrange pork chops on vegetable mixture. Return the pan to the oven and bake an additional 30 to 40 minutes or until pork chops are no longer pink in the center and vegetables are fork-tender. Serve pork and vegetables with pan drippings.
Palate Preview
These pork chops are baked in the oven on a bed of vegetables with Dijon mustard, marjoram, and some apple juice concentrate, making your meal heart-warming and cozy.
