Lean meat is not the fat culprit it’s been thought to be. When trimmed of excess fat and moderate portions are eaten in the context of an overall low-fat diet, meat is a great choice because it contains many nutrients, especially iron, which is so good for your heart.
4 servings II Prep time: 10 minutes II Cook time: 24 minutes
- 4 boneless pork loin chops (about 1 pound)
- 2 cups chopped onion
- 1 cup beef broth
- 1/8 teaspoon black pepper
- 1/3 cup fat-free (skim) milk
- 2 tablespoons all-purpose flour
- Generously spray 12-inch nonstick skillet with cooking spray; heat over medium-high heat. Cook pork chops in skillet about 6 minutes, turning once, until brown on both sides. Remove pork from skillet, cover to keep warm.
- Reduce heat to medium. Add onions to skilletc; cook 3 minutes. Stir in broth and pepper. Return pork to skillet; spoon onion mixture over pork. Cover tightly and simmer 12 minutes or until pork is no longer pink and meat thermometer inserted in center reads 160 C.
- Mix milk and flour in small bowl. Add to skillet; cook 2 to 3 minutes, stirring constantly until thickened.
1 serving: Calories 235, (calories from fat 80), fat 9g, saturated fat 3g, (12% of calories from saturated fat), trans fat 0g, cholesterol 70mg, omega-3 0g, sodium 310mg
Carbohydrate 11g, (dietary fiber 2g), protein 27g
%Daily value: vitamin A 2%, vitamin C 4%, calcium 4%, iron 6%, folic acid 8%
Exchanges: 1/2 starch, 1 vegetable, 3 lean meat
Carbohydrate choices: 1
– from the book, “Betty Crocker, Healthy Heart Cookbook”, by Roger S. Blumenthal M.D., F.A.C.C. Professor of Medicine, Director, the Johns Hopkins Ciccarone Center for the Prevention of Heart Disease and by Juli Hermanson, M.P.H., R.D. Bell institute of Health and Nutrition