An Old World comfort dish without the work, these pork chops pair nicely with whole-grain noodles and steamed brussels sprouts.

　　

Ingredients

Serves 4; 3 ounces pork and 3 tablespoons sauce per serving

　　

Rub

1 teaspoon paprika

　　3/4 teaspoon dried dillweed, crumbled

　　1/2 teaspoon caraway seeds

　　1/2 teaspoon onion powder

　　1/2 teaspoon garlic powder

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

　　Cooking spray

　　1/2 cup water

　　1/2 cup fat-free sour cream

　　1/4 teaspoon salt

　　2 tablespoons finely chopped green onion

　　

Step 1

In a small bowl, stir together the rub ingredients. Sprinkle on both sides of the pork. Using your fingertips, gently press the rub so it adheres to the pork.

　　

Step 2

Lightly spray a large, heavy skillet with cooking spray. Heat over medium-high heat. Reduce the heat to medium. Cook the pork for 4 minutes. Turn over and cook for 4 to 5 minutes, or until slightly pink in the center. Transfer to a large plate. Cover to keep warm.

　　

Step 3

Increase the heat to high. Pour in the water, scraping the skillet to dislodge any browned bits. Boil for 1 to 2 minutes, or until the liquid is reduced to 1/4 cup. Reduce the heat to low.

　　

Step 4

When the boiling stops, whisk in the sour cream and salt. Cook for 2 to 3 minutes, or until heated through, whisking constantly. Don’t let the mixture boil. Serve the sauce over the pork. Sprinkle the green onion on top.

　　

Nutrition information

Step 5

(Per serving)

　　

Step 6

Calories: 196

　　

Step 7

Total fat: 6.5g

　　

Step 8

Saturated: 2.5g

　　

Step 9

Trans: 0.0g

　　

Step 10

Polyunsaturated: 0.5g

　　

Step 11

Monounsaturated: 3.0g

　　

Step 12

Cholesterol: 72mg

　　

Step 13

Sodium: 222mg

　　

Step 14

Carbohydrates: 7g

　　

Step 15

Fiber: 1g

　　

Step 16

Sugars: 3g

　　

Step 17

Protein: 26g

　　

Step 18

Calcium: 87mg

　　

Step 19

Potassium: 404mg

　　

Dietary Exchanges

Step 20

1/2 other carbohydrate

　　

Step 21

3 lean meat

　　American Heart Association Low-Salt Cookbook, 4th Edition