Curried Pork Chops With Pears Recipe
Servings: 1
Ingredients
- refrigerated butter-flavored cooking spray
- 4 x loin pork chops with bone, cut 1 inch (2.5 cm) thick, about 5 ounces each
- 2 x hard-ripe Bosc, Bartlett, or possibly Anjou pears, peeled, cored, and diced
- 3 Tbsp. dark raisins
- 2 c. (480 ml) fat-free, no salt added canned chicken broth
- 1/4 tsp (0.6 ml) salt (optional) freshly grnd pepper to taste
- 1 c. (160 g) minced onion
- 2 x cloves garlic, chopped
- 2 Tbsp. (6 to 12 g) good-quality curry pwdr or possibly to taste
- 1 Tbsp. (9 g) unbleached all-purpose flour
Directions
- You can control the heat of this delightful Indian dish by the quality and amount of curry pwdr. Personally, we like our Indian food warm and spicy so we buy a high-quality curry pwdr from a nearby Indian market. Serve this flavorful dish with steamed basmati rice and a cooling raita made from nonfat plain yogurt, shredded cucumber, and lots of dry mint.
- Preheat oven to 375 F (190 C), Gas Mark 5. Lightly coat a 9 x 9 inch (22.5 x 22.5 cm) glass baking dish with cooking spray.
- Trim visible fat from chops. Lightly coat a heavy nonstick skillet with cooking spray. Place over medium-high heat; add in the chops and brown chops, turning once, for 3 min per side. Transfer chops to prepared baking dish.
- Meanwhile in a small bowl, combine pears, raisins, chicken broth, salt (if using), and pepper. Set aside.
- In same skillet, saute/fry onion and garlic over medium heat, stirring often, till onion is limp, about 4 min. Sprinkle with curry pwdr and flour.
- Gradually stir in pear-broth mix. Cook, stirring, for 3 min, loosening any browned bits from bottom of skillet. Spoon pear mix over chops.
- Cover and bake for 20 min. Uncover and continue to bake for another 15 min, till chops are cooked through (no pink inside when tested with the tip of a knife).
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 528g | |
| Calories 1121 | |
| Calories from Fat 153 | 14% |
| Total Fat 16.99g | 21% |
| Saturated Fat 5.45g | 22% |
| Trans Fat 0.0g | |
| Cholesterol 113mg | 38% |
| Sodium 1250mg | 52% |
| Potassium 1265mg | 36% |
| Total Carbs 183.06g | 49% |
| Dietary Fiber 8.8g | 29% |
| Sugars 26.46g | 18% |
| Protein 56.19g | 90% |
