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Recipe: Pork Chops with Vegetables
Servings: 4
Preparation Time: 15 min.
Cooking Time: 35 min.
 
Ingredients:
  • 4 boneless pork tenderloin chop
  • 1 tsp. olive oil
  • 2-1/2 cups tomatoes\cooked, peeled, chopped
  • 1 cup carrots\grated, thinly sliced
  • 1 cup tomato sauce
  • 1/2 cup onion, chopped
  • 1/4 Lbs. mild green chilies, diced
  • 1 clove garlic, minced
  • 2 Tbs. lime juice
  • 1/2 tsp. salt
  • 1/4 tsp. ground cumin
  • 1 cup zucchini\cooked, thinly sliced
  • 1/4 cup raisins
Cooking Directions:
In large skillet over medium-high heat, brown pork chops in oil. Stir in next 9 ingredients. Cover. Reduce heat and simmer 20 minutes. Stir in zucchini and raisins. Simmer 10 minutes longer or until vegetables are tender.
 
Per Serving: calories 217, fat 7.1g, calories from fat 29%, protein 16.9g, cholesterol 35.4mg, dietary fiber 5.3g

Nutrients Exchanges
Calories 217 Milk Exchanges 0.0
Protein 16.9g Vegetable Exchanges 4.1
Carbohydrates 31.9g Fruit Exchanges 0.6
Dietary Fiber 5.3g Bread Exchanges 0.2
Sugar 21.1g Other Carbohydrates/Sugar Exchanges 0.0
Fat Total 7.1g Lean Meat Exchanges 0.0
Saturated Fat 2.2g Very Lean Meat/Protein Exchanges 1.8
Mono-unsaturated Fat 3.4g Fat Exchanges 0.4
Poly-unsaturated Fat 1.5g
% Calories from Fat 29%    
Cholesterol 35.4mg
Sodium 718.5mg
Vitamins Minerals
Vitamin A 1000.0IU Calcium 53.2mg
Thiamin (B1) 2.8mg Copper 2.6mg
Riboflavin (B2) 2.2mg Iron 3.0mg
Niacin (B3) 4.9mg Magnesium 76.1mg
Vitamin B6 2.4mg Manganese 0.9mg
Vitamin B12 0.2mcg Phosphorus 250.4mg
Vitamin C 120.8mg Potassium 1000.0mg
Vitamin E 3.3IU Selenium 25.1mcg
Folate 53.3mcg Sodium 718.5mg
Pantothenic Acid 1.3mg Zinc 1.9mg