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Maple syrup flavors simple sauce for pork

| Tuesday, Jan. 17, 2012

This sauce is so simple that it has become a tried-and-true standby for me -- and it's always a hit.

Maple syrup, brown sugar and mustard blend with the pan juices to make a succulent sauce for the sauteed pork chops. The sauce is great with pork, ham, turkey or chicken. Warm it on its own and serve with any of these cooked meats, or use it as a dipping sauce. It can be served hot or at room temperature.

You can use any type of pork chop. I find boneless, butterflied pork chops have less fat and cook faster than bone-in chops. They need to be watched carefully, or they will dry out while cooking. The secret is to sear them outside and then lower the heat and cook for just a few minutes more. Pork is ready when a meat thermometer reaches 160 degrees.

Vermont Pork Chops

  • 2 tablespoons maple syrup
  • 2 tablespoons brown sugar
  • 2 tablespoons Dijon mustard
  • Vegetable cooking spray
  • 2 6-ounce boneless, butterflied pork chops
  • Salt and freshly ground black pepper, to taste

Mix the maple syrup, brown sugar and mustard for the sauce and set aside. Remove the visible fat from the pork. Heat a small nonstick skillet over medium-high heat. Coat with cooking spray. Brown the pork for 2 minutes, turn and season the cooked side with salt and pepper. Brown the second side for 2 minutes. Reduce the heat to medium, cover with a lid and cook for 2 minutes, or until the pork is cooked through. A meat thermometer should read 160 degrees. Remove to a plate. Add the sauce to the skillet and heat for several seconds, scraping up any brown bits in the skillet. Serve the pork with the sauce spooned on top.

Makes 2 servings.

Nutrition information per serving: 343 calories, 8 grams fat (2 grams saturated), 120 milligrams cholesterol, 38 grams protein, 28 grams carbohydrates, 1 gram dietary fiber, 273 milligrams sodium.

Sauteed Potatoes and Brussels Sprouts

  • 3/4 pound brussels sprouts (about 2 1/2 cups)
  • 3/4 pound yellow potatoes, washed and cut into 1-inch pieces (about 2 1/2 cups)
  • 1 cup fat-free, low-salt chicken broth
  • Water
  • 2 teaspoons olive oil
  • Salt and freshly ground black pepper, to taste

Trim about 1/4-inch off the base of the brussels sprouts and remove any bruised outer leaves. Cut them in half. Wash the potatoes; do not peel. Cut them into 1-inch pieces. Add to a large, nonstick skillet with the brussels sprouts. Add the chicken broth, cover with a lid and simmer over medium high heat for 5 to 7 minutes, or until the potatoes are soft. Add water if pan becomes dry. Remove the cover and add the olive oil, and season with and salt and pepper. Toss well.

Makes 2 servings.

Nutrition information per serving: 214 calories, 5 grams fat (1 gram saturated), 0 cholesterol, 8 grams protein, 37 grams carbohydrates, 7 grams dietary fiber, 323 milligrams sodium.

SHOPPING LIST

To buy: 3/4 pound yellow potatoes, 3/4 pound Brussels sprouts,1 small jar pure maple syrup, 1 jar Dijon mustard and 2 6-ounce boneless, butterflied pork chops.

Staples: Brown sugar, olive oil, fat-free low-salt chicken broth, vegetable oil spray, salt and black peppercorns.

Helpful Hints:

• Red or fingerling potatoes can be used in this recipe instead of yellow potatoes.

• Broccoli can be used instead of brussels sprouts.

Countdown:

• Start potatoes and brussels sprouts.

• While potatoes cook, make pork chops.

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