UNIQUE PORK CHOPS UNDER 350 CALORIES

MARSALA PORK CHOPS

Makes: Makes 4 servings

Ingredients
1/2 cup Marsala (see Note), divided
2 teaspoons cornstarch
1/4 cup all-purpose flour
4 thin boneless pork loin chops (about 1 pound), trimmed
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground pepper
2 teaspoons extra-virgin olive oil
4 thin slices prosciutto (2 ounces), chopped
1 small onion, halved and thinly sliced
3 teaspoons chopped fresh oregano or 1 teaspoon dried
3 teaspoons chopped fresh chives, divided
1 cup low-fat milk


Preparation
Mix 2 tablespoons Marsala and cornstarch in a small bowl; set aside.
Place flour in a shallow dish. Sprinkle pork chops with salt and pepper, then dredge in the flour.
Heat oil in a large nonstick skillet over medium-high heat. Reduce heat to medium and add the pork chops. Cook until well browned on both sides, about 2 minutes per side. Transfer to a plate. Add prosciutto to the pan and cook, stirring constantly, until browned, about 1 minute. Add onion and cook, stirring often, until it starts to soften and brown, 2 to 3 minutes. Add the remaining 6 tablespoons Marsala, oregano and 1 1/2 teaspoons chives and bring to a boil, scraping up any browned bits. Add milk and the reserved cornstarch mixture to the pan; adjust the heat to maintain a simmer. Cook, stirring occasionally, until the sauce has thickened and reduced slightly, 4 to 6 minutes.
Return the pork chops and any accumulated juice to the pan and simmer, turning to coat, until heated through, 1 to 2 minutes. Serve the chops topped with the sauce and garnished with the remaining 1 1/2 teaspoons chives.

Per serving: 332 calories; 12 g fat (4 g sat, 5 g mono); 78 mg cholesterol; 17 g carbohydrates; 2 g added sugars; 30 g protein; 1 g fiber; 526 mg sodium; 498 mg potassium.

APPLE PORK CHOPS WITH THYME

Makes: 4 servings
Ingredients
3/4 cup reduced-sodium chicken broth, divided
2 teaspoons cornstarch
2 teaspoons canola oil
4 4-ounce boneless pork chops, 1/2 inch thick, trimmed of fat
1 small onion, sliced
1 tart apple, such as Granny Smith, peeled and sliced
1/4 cup apple cider, or apple juice
2 teaspoons Dijon mustard
1/4 teaspoon dried thyme

Preparation
Mix 2 tablespoons broth and cornstarch in a small bowl.
Heat oil in a large nonstick skillet over high heat. Add chops and cook until browned, 2 to 3 minutes per side. Transfer to a plate.
Reduce heat to medium-high and add onion to the pan. Cook, stirring often, until it starts to soften and brown, 2 to 3 minutes. Add apple and cook, stirring often, until tender, 3 to 5 minutes. Stir in the remaining broth, cider (or juice), mustard, thyme and the cornstarch mixture. Bring to a boil, stirring, until thickened and glossy, about 1 minute. Return the chops to the pan and heat through. Serve immediately.

Per serving: 214 calories; 8 g fat (2 g sat, 4 g mono); 60 mg cholesterol; 11 g carbohydrates; 0 g added sugars; 23 g protein; 1 g fiber; 193 mg sodium; 335 mg potassium.

CRANBERRY PORK CHOPS

Makes: 4 servings

Ingredients
1/4 teaspoon dried thyme leaves
1/4 teaspoon salt, divided
1/4 teaspoon freshly ground pepper, divided
4 boneless pork loin chops, (1-1 1/4 pounds), trimmed of fat
2/3 cup cranberry juice cocktail, or orange juice
2 1/2-3 tablespoons clover or other mild honey
2 teaspoons canola oil
1/4 cup chopped onion
1 cup cranberries

Preparation
Mix thyme and 1/8 teaspoon each salt and pepper in a small bowl. Sprinkle both sides of pork chops with the thyme mixture.
Stir cranberry juice and 2 1/2 tablespoons honey in a 1-cup glass measure until well blended.
Heat oil in a large nonstick skillet over medium-high heat until hot but not smoking. Add the chops and cook until browned on both sides, 2 to 3 minutes per side. Push the chops to one side of the pan, add onion to the empty half and cook, stirring, until the onion is soft and beginning to brown, 1 to 2 minutes. Pour half the juice mixture into the pan. Add cranberries. Reduce heat to medium and cook, turning the chops occasionally, until cooked through, 2 to 4 minutes. Transfer the chops to a serving plate and tent with foil to keep warm. Add the remaining juice mixture to the pan. Increase heat to high and cook until the mixtures reduces to form a syrupy sauce, about 2 minutes. Season with the remaining 1/8 teaspoon salt and pepper and up to an additional 1/2 tablespoon honey to taste. Spoon the sauce over the chops.

Per serving: 301 calories; 10 g fat (3 g sat, 5 g mono); 81 mg cholesterol; 21 g carbohydrates; 30 g protein; 1 g fiber; 207 mg sodium; 421 mg potassium.