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.

　　

Ingredients

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

　　

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

　　

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