Baked Pork Chops with Apple Dressing

Name: Baked Pork Chops with Apple Dressing
Yield: Serves 4; 3 ounces meat and 1/2 cup dressing per serving
Ingredients: 2 slices light whole-wheat bread (lowest sodium available), torn into bite-size pieces; 1 medium apple, such as Granny Smith, Gala, Fuji, or Golden Delicious, peeled and finely chopped; 1 medium rib of celery, finely chopped; 4 medium green onions (green and white parts), thinly sliced; 1/4 cup Chicken Broth (page 50) or commercial fat-free, low-sodium chicken broth; 1/4 cup egg substitute or 1 large egg; 1 teaspoon dried sage; 1/4 teaspoon pepper; 4 boneless center loin pork chops (about 4 ounces each), all visible fat discarded

January 26, 2012

No more dry pork chops! Just “sandwich” the chops between layers of dressing and bake, leaving them tender and moist. Serve with green beans tossed with lemon zest.

Recipe information

Yield
Serves 4; 3 ounces meat and 1/2 cup dressing per serving

Ingredients

Dressing

2 slices light whole-wheat bread (lowest sodium available), torn into bite-size pieces

1 medium apple, such as Granny Smith, Gala, Fuji, or Golden Delicious, peeled and finely chopped

1 medium rib of celery, finely chopped

4 medium green onions (green and white parts), thinly sliced

1/4 cup Chicken Broth (page 50) or commercial fat-free, low-sodium chicken broth

1/4 cup egg substitute or 1 large egg

1 teaspoon dried sage

1/4 teaspoon pepper

4 boneless center loin pork chops (about 4 ounces each), all visible fat discarded

Preparation

Step 1
Preheat the oven to 375°F.
Step 2
In a medium bowl, stir together the dressing ingredients until the bread is moistened. Spoon half the dressing into an 8-inch square baking pan, smoothing the surface. Place the pork in a single layer on the dressing. Spread the remaining dressing over the pork.
Step 3
Bake, covered, for 30 minutes. Uncover and bake for about 10 minutes, or until the pork is slightly pink in the center and the dressing is golden brown. Using a wide spatula, transfer the dressing-covered pork to plates. Spoon any remaining dressing over the pork.
Nutrition information
Step 4
(Per serving)
Step 5
Calories: 238
Step 6
Total fat: 6.5g
Step 7
Saturated: 2.0g
Step 8
Trans: 0.0g
Step 9
Polyunsaturated: 1.0g
Step 10
Monounsaturated: 2.5g
Step 11
Cholesterol: 66mg
Step 12
Sodium: 221mg
Step 13
Carbohydrates: 18g
Step 14
Fiber: 5g
Step 15
Sugars: 6g
Step 16
Protein: 26g
Step 17
Calcium: 60mg
Step 18
Potassium: 507mg
Dietary Exchanges
Step 19
1/2 starch
Step 20
1/2 fruit
Step 21
3 lean meat

American Heart Association Low-Salt Cookbook, 4th Edition

TagsStuffing Casserole American Pork Chop Pork Meat Apple Fruit Scallion Onion Root Vegetable Vegetable Main Dinner Dairy Free Nut Free Weeknight Meals Sheet-Pan Dinners Easy Quick Oven Bake Fall Cookbooks

Recipe information

Ingredients

Dressing

Preparation

Step 1

Step 2

Step 3

Nutrition information

Step 4

Step 5

Step 6

Step 7

Step 8

Step 9

Step 10

Step 11

Step 12

Step 13

Step 14

Step 15

Step 16

Step 17

Step 18

Dietary Exchanges

Step 19

Step 20

Step 21

Recipe notes