Entrees : Pork Last Updated: Jul 31st, 2009 - 19:38:20 Simply Braised Pork Chops By Sandra Woodruff  Printer friendly page Yield: 4 servings 3 tablespoons whole wheat pastry flour 1/4 teaspoon sea salt 1/4 teaspoon ground black pepper 1/4 teaspoon garlic powder 1/4 teaspoon dried marjoram or thyme 1/4 teaspoon dried sage 1 pound (well trimmed) boneless pork loin chops 1 cup reduced-sodium chicken broth olive oil cooking spray 1. Place the flour, salt, pepper, garlic powder, marjoram or thyme, and sage in a shallow dish and stir to mix.  Dip the pork chops in the flour mixture, turning to coat all sides. Set aside. 2. Place flour mixture remaining in the dish in a small jar with a tight fitting lid. Add the broth and shake until well mixed. Set aside. 3. Coat a large skillet with the cooking spray or 1 tablespoon of canola oil and preheat over medium-high heat. Add the pork chops and place a lid on the skillet, Cook for about 2 minutes or until the chops are nicely browned on the bottoms. Spray the tops of the chops with cooking spray, turn and cook covered for another couple of minutes or until browned on both sides. 4. Reduce the heat to medium-low. Stir the broth mixture and pour it into the skillet. Cover and simmer for 20 minutes, turning the chops after 10 minutes. Add a little more broth during cooking if needed. Serve hot. Nutritional Facts (per serving) Calories: 185   Carbohydrates: 4 g   Fiber: 0.8 g   Fat: 6.1 g   Sat. Fat: 2.1 g Cholesterol: 62 mg     Protein: 26 g   Sodium: 318 mg   Calcium: 28 mg Potassium: 524 mg GI rating: low Diabetic exchanges: 3 lean meat © Copyright 2005 by eatsmarttoday.com Top of Page