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Add a photohis is a simple weekday meal that takes less than 30 minutes to cook. A healthy choice adapted from a Cooking Light Lemon-Herb Pork Chop recipe, which didn't include the rice, but the addition of the the wild rice makes for a satisfying and low calorie meal without the super-sized portions. You'll find you still have room (and calories) for a bit of dessert.
Порций: 4 Servings
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Ингредиенты
- 4 (4-ounce) boneless pork chops (about 1/2 inch thick)
- 1/2 tsp sea salt
- 1/2 tsp freshly ground black pepper
- 3 Tbs all-purpose flour
- 1 tsp dried thyme
- 1 tsp paprika
- 1/2 tsp Italian seasoning
- 1 tsp Herbes de Provence*
- 1 Tbs extra virgin olive oil
- Onion Wild Rice
- 1/2 cup wild rice (any good quality wild rice will do-organic is best).
- 5 green onions, finely chopped
- 1 Tbs extra virgin olive oil
- 2 Tbs Herbes de Provence*
- Salt and Pepper to taste
Инструкции
- Sprinkle both sides of the pork chops with the salt and pepper.
- Combine the flour and the remaining seasonings.
- Dredge each pork chop, coating with the flour mixture.
- Heat oil in a large nonstick skillet over medium high heat. Add pork; cook on each side approx 4 minutes (pork will overcook and dry out very quickly).
- Serve with wild rice.
- Prepare wild rice per instructions on container (typically takes about 25-35 minutes)
- Add the olive oil and green onions to the wild rice before it reaches boiling and allow to simmer for approx 25-35 minutes.
- Serve with the pork chops
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 53g | |
| Recipe makes 4 servings | |
| Calories 163 | |
| Calories from Fat 65 | 40% |
| Total Fat 7.32g | 9% |
| Saturated Fat 1.05g | 4% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 300mg | 13% |
| Potassium 161mg | 5% |
| Total Carbs 21.4g | 6% |
| Dietary Fiber 2.2g | 7% |
| Sugars 1.0g | 1% |
| Protein 4.1g | 7% |
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Отзывы
08 марта 2011
I didn't make it exactly as the recipe describes because I didn't have all the appropriate seasonings and I had to use a non-wheat flour, but it turned out WONDERFULLY all the same. I did follow the method for the pork chops to the T, and they were cooked perfectly with great flavor. The wild rice takes a lot longer to cook, but the pork chops really do come together quickly.Этот рецепт был приготовлен/опробован мной!Содержит вариацию
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