Ingredients
Saucy pork chop skillet
- 4 boneless pork chops
- 1 tbsp olive oil
- 1 small onion finely chopped
- 2 garlic cloves minced
- 1 red bell pepper diced
- 1 yellow bell pepper diced
- 400 g diced tomatoes
- 1 tsp dried thyme
- 1 tsp dried oreganum
- 1/2 tsp paprika
- salt to taste
- ground pepper to taste
- 1/4 cup chicken broth low-sodium
- 1/4 cup tomato sauce low-sodium
- Fresh parsley chopped, for garnish
Instructions
- Season the pork chops with salt, pepper, and paprika on both sides.
- Heat the olive oil in a large skillet over medium-high heat. Add the pork chops and sear for about 3-4 minutes on each side, or until they're nicely browned. Remove the pork chops from the skillet and set them aside.
- In the same skillet, add the chopped onion, minced garlic, and diced bell peppers. Sauté for about 3-4 minutes, or until the vegetables become tender.
- Stir in the diced tomatoes, dried thyme, dried oregano, and the chicken broth. Bring the mixture to a simmer.
- Return the seared pork chops to the skillet and spoon some of the tomato mixture over the top of each chop.
- Cover the skillet and let it simmer for about 20 minutes, or until the pork chops are cooked through. Make sure they reach an internal temperature of 70°C (160°F).
- Stir in the low-sodium tomato sauce and simmer for an additional 2-3 minutes to heat the sauce.
- Taste and adjust the seasoning with salt and pepper if needed.
- Garnish with chopped fresh parsley before serving.
- Serve the saucy pork chops with a side of steamed vegetables or a salad for a balanced meal suitable for diabetics.Remember to consult with a healthcare professional or nutritionist to ensure this recipe aligns with your specific dietary needs as a diabetic, as individual requirements can vary.
Nutrition Facts
Saucy skillet pork chops
Serving Size
1 Serving
Amount per Serving
Calories
287
% Daily Value*
Fat
13
g
20
%
Saturated Fat
4
g
25
%
Trans Fat
0.1
g
Polyunsaturated Fat
2
g
Monounsaturated Fat
7
g
Cholesterol
90
mg
30
%
Sodium
212
mg
9
%
Potassium
904
mg
26
%
Carbohydrates
11
g
4
%
Fiber
3
g
13
%
Sugar
5
g
6
%
Protein
31
g
62
%
Vitamin A
1319
IU
26
%
Vitamin C
105
mg
127
%
Calcium
61
mg
6
%
Iron
3
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.