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| Recipe: Pork Chops with Strawberry Sauce |
Servings: 4
Preparation Time: 10 min.
Cooking Time: 10 min.
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| Ingredients: |
- 1 cup frozen strawberries, thawed and drained with juice reserved
- 1/2 cup sugar
- 2 Tbs. cornstarch, or arrowroot powder
- 1/2 tsp. almond extract
- 1/2 tsp. vanilla extract
- 2 Tbs. olive oil or butter
- 4 lean pork chop
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| Cooking Directions: |
In a bowl, combine the reserved strawberry juice with water to make 1 cup . In a saucepan, combine the sugar and cornstarch, then stir in the strawberry juice. Cook over medium heat, stirring constantly, until mixture thickens and becomes clear. Boil for 1 minute and remove from heat. Stir in the almond and vanilla extracts and the strawberries.
Melt oil or butter in a heavy nonstick skillet over high heat. When butter just begins to turn golden, add pork chops. Reduce heat to medium and sauté 8-10 minutes, turning chops frequently, until dark brown on the outside and cooked throughout. Top the pork chops with the strawberry sauce and serve. |
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| Per Serving:
calories 309, fat 11.1g, calories from fat 32%, protein 18.5g, cholesterol 52.3mg, dietary fiber 1.2g
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| Nutrients |
Exchanges |
| Calories |
309 |
Milk Exchanges |
0.0 |
| Protein |
18.5g |
Vegetable Exchanges |
0.0 |
| Carbohydrates |
33.7g |
Fruit Exchanges |
0.3 |
| Dietary Fiber |
1.2g |
Bread Exchanges |
0.3 |
| Sugar |
28.8g |
Other Carbohydrates/Sugar Exchanges |
1.5 |
| Fat Total |
11.1g |
Lean Meat Exchanges |
0.0 |
| Saturated Fat |
2.7g |
Very Lean Meat/Protein Exchanges |
2.5 |
| Mono-unsaturated Fat |
7.0g |
Fat Exchanges |
1.9 |
| Poly-unsaturated Fat |
1.4g |
| % Calories from Fat |
32% |
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| Cholesterol |
52.3mg |
| Sodium |
56.6mg |
| Vitamins |
Minerals |
| Vitamin A |
3.9IU |
Calcium |
26.7mg |
| Thiamin (B1) |
1.1mg |
Copper |
0.9mg |
| Riboflavin (B2) |
0.4mg |
Iron |
1.3mg |
| Niacin (B3) |
4.5mg |
Magnesium |
25.4mg |
| Vitamin B6 |
0.6mg |
Manganese |
0.5mg |
| Vitamin B12 |
0.5mcg |
Phosphorus |
180.1mg |
| Vitamin C |
23.6mg |
Potassium |
383.7mg |
| Vitamin E |
1.8IU |
Selenium |
27.6mcg |
| Folate |
13.4mcg |
Sodium |
56.6mg |
| Pantothenic Acid |
0.8mg |
Zinc |
1.6mg |
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