Tropical pork chops
6 boneless loin chops (3/4 inches thick and 4 ounces each), all fat removed
1/2 teaspoon pepper
1 green bell pepper, chopped
1 onion, thinly sliced
6 cloves garlic, sliced
1 can (14 1/2 ounces) reduced sodium chicken broth
1 can (14 1/2 ounces) unsweetened pineapple chunks, undrained
4 stalks celery, sliced
1/2 cup tomato ketchup
4 tablespoons light brown sugar
2 tablespoons apple cider vinegar
2 heaping tablespoons corn starch
5 tablespoons cold water
1 tablespoon canola oil
Sprinkle pork chops with pepper.
Add oil to a large nonstick skillet; sauté the pork chops for 4 - 5 minutes on each side or until lightly browned.
Remove and keep warm.
In the same skillet sauté green peppers, onion and celery for 2 minutes or until crisp tender. Stir in the broth, pineapple, ketchup, brown sugar and vinegar.
Bring to a boil.
Return pork chops to the pan. Reduce heat cover and simmer for 6 - 10 minutes.
Combine the cornstarch and water until smooth, stir into the skillet.
Bring to a boil; cook for 1 - 2 minutes or until thickened.
Serve over basmati rice and steamed vegetqables.
Nutritional Analysis: 1 pork chop with 3/4 cup sauce:
250 calories; 7 grams fat (2 grams saturated fat); 554 mg sodium; 23 grams protein