Sweet, pungent balsamic vinegar provides a subtle kick to this richly glazed dish.

　　

Ingredients

serves 4, 3 ounces pork and 1 cup rice mixture per serving

　　1/2 6- to 7-ounce box quick-cooking white and wild rice or oriental fried rice, with 1/2 seasoning packet discarded

　　2 cups frozen broccoli florets (8 ounces), thawed

　　1/2 cup all-fruit seedless blackberry spread

　　3 tablespoons balsamic vinegar

　　Cooking spray

　　4 boneless center-cut pork chops (about 4 ounces each and about 1/2 inch thick), all visible fat discarded

　　1/4 teaspoon dried rosemary, crushed

　　

Step 1

In a medium saucepan, prepare the rice using the package directions, omitting the salt, margarine, and half the seasoning packet and cooking for 8 minutes. Stir in the broccoli. Cook, covered, for 3 minutes. Remove from the heat. Set aside, still covered.

　　

Step 2

Meanwhile, in a small bowl, whisk together the blackberry spread and vinegar. Set aside.

　　

Step 3

Lightly spray a large skillet with cooking spray. Cook the pork over medium-high heat for 3 minutes. Turn over. Sprinkle with the rosemary. Cook for 3 minutes, or until lightly browned (the pork won’t be quite done). Remove from the skillet.

　　

Step 4

Add the blackberry spread mixture to the skillet. Increase the heat to high and bring to a boil. Boil for 1 minute.

　　

Step 5

Return the pork and any accumulated juices to the skillet. Cook for 1 minute. Turn the pork over. Cook for 45 seconds, or until slightly pink in the center. Serve the pork and glaze over the rice mixture.

　　

nutrition information

Step 6

(Per Serving)

　　

Step 7

Calories: 349

　　

Step 8

Total Fat: 6.0g

　　

Step 9

Saturated: 2.0g

　　

Step 10

Trans: 0.0g

　　

Step 11

Polyunsaturated: 1.0g

　　

Step 12

Monounsaturated: 2.5g

　　

Step 13

Cholesterol: 64mg

　　

Step 14

Sodium: 444mg

　　

Step 15

Carbohydrates: 45g

　　

Step 16

Fiber: 3g

　　

Step 17

Sugars: 20g

　　

Step 18

Protein: 29g

　　

Step 19

Dietary Exchanges

　　

Step 20

1 1/2 Starch

　　

Step 21

1 Vegetable

　　

Step 22

1 Carbohydrate

　　

Step 23

3 Lean Meat

　　American Heart Association Quick & Easy Meals