Classic Favorite
Smothered Pork Chops
Brown Rice and Steamed Broccoli
Ingredients
- ½ lb boneless pork chops
- ¼ tsp salt, divided
- ¼ tsp pepper, divided
- 1 tsp paprika
- ¼ cup whole wheat flour
- 1 Tbsp olive oil
- ½ onion, sliced
- 1 tsp chopped fresh thyme
- ¾ cup low-sodium chicken broth
- 3 Tbsp milk
Instructions
- Sprinkle pork chops with ⅛ tsp each salt and pepper; combine paprika and flour.
- Dredge pork in flour mixture, shaking off excess; reserve 1 Tbsp remaining flour mixture.
- Brown pork chops in hot oil in a large skillet over medium-high heat 2 to 3 minutes per side. Remove pork from skillet, and keep warm; add onion and thyme to skillet.
- Sauté 8 minutes or until tender; stir in reserved flour, and cook 1 minute. Whisk in broth and ⅛ tsp each salt and pepper; cook 10 minutes.
- Add milk and pork chops; cook 5 minutes or until sauce is thickened and pork chops are done.
Side Dish Ingredients
- ½ cup brown rice, rinsed
- 1 lb broccoli, cut into spears
- 1 Tbsp butter
- ¼ tsp salt
- ¼ tsp pepper
Side Dish Instructions
- Cook rice according to package directions.
- Steam broccoli in a steamer basket over simmering water 5 minutes or until crisp-tender. Toss with butter, salt, and pepper before serving.
Nutritional Information
| Main | Side | Total | |
| Servings | 2 | 2 | |
| Calories |
294
|
265
|
559
|
| Fat (g) | 12 | 9 | 21 |
| Sat. Fat (g) | 3 | 4 | 7 |
| Protein (g) | 32 | 10 | 42 |
| Carb (g) | 16 | 47 | 63 |
| Fiber (g) | 3 | 8 | 11 |
| Sodium (mg) | 430 | 398 | 828 |
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