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Ингредиенты
- 4 x Boneless pork loin chops [1lb]
- 2 tsp Vegetable oil
- 1 x Onion, minced
- 1/3 c. Ketchup
- 1 Tbsp. Cider vinegar
- 1 Tbsp. Worcestershire sauce
- 2 tsp Packed brown sugar
- 1/4 tsp Dry mustard
- 1/4 tsp Pepper
Инструкции
- Serve with Baked potato with lowfat sour cream Buttered carrots Chocolate Chip cookies Lowfat milk
- Trim fat from pork chops. In large non-stick skillet, heat oil over medium-high heat; cook pork chops, turning once, for 5 min or possibly till browned on both sides. Transfer to plate; set aside.
- Add in onion to skillet; cook over medium heat, stirring, for 4 min or possibly till softened.
- Meanwhile, in small bowl, combine ketchup, vinegar, Worcestershire sauce, sugar, mustard and pepper; pour into skillet. Bring to boil; return pork and any accumulated juices to skillet, turning to coat. Reduce heat to simmer; cook, stirring and turning pork chops occasionally, for about 8 min or possibly just till only a hint of pink remains inside pork chops and sauce is thickened.
- If the sauce is too thick, stir in 1 tb of water at the end.
- Tuesday's Menu: Calories Fat (g) Pork chops as cooked 208 8.1 1 baked potato 155 0.1 2 tb lowfat sour cream 31 0.4 1/2 c carrots 35 0.1 1/2 ts butter 16 1.8 1 c lowfat milk 102 2.6 2 sm choc chip cookies 98 4.4
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 126g | |
| Recipe makes 4 servings | |
| Calories 167 | |
| Calories from Fat 61 | 37% |
| Total Fat 6.8g | 9% |
| Saturated Fat 1.73g | 7% |
| Trans Fat 0.06g | |
| Cholesterol 38mg | 13% |
| Sodium 301mg | 13% |
| Potassium 443mg | 13% |
| Total Carbs 10.56g | 3% |
| Dietary Fiber 0.5g | 2% |
| Sugars 8.28g | 6% |
| Protein 15.61g | 25% |
