An apple a day... turns out there really is a scientific basis to that common phrase – and luckily for us, apples play nice with so many ingredients.
- 4 x 200 g pork chops, trimmed of fat
- freshly ground black pepper
- olive oil cooking spray
- 2 firm cooking apples, unpeeled, quartered, core removed, cut into 5mm-thick slices
- 1 large brown onion, cut into thin wedges
- 2 cloves garlic, crushed
- 60 ml dry white wine
- 60 ml salt-reduced chicken stock
- 1 tsp Dijon mustard
- 1 tsp light margarine
- 110 g Doongara rice, cooked to serve
- 1 Tbsp thyme leaves
- 500 g broccoli, cut into florets, steamed, to serve
- Sprinkle pork with pepper. Spray a large non-stick frying pan with cooking spray. Heat over medium-high. Add pork chops. Cook 2-3 minutes each side or just cooked through. Transfer to plate, cover with foil to keep warm.
- Add the apples, onion and garlic to frying pan. Cook over medium-high heat, stirring occasionally, for 6-8 minutes or until the apples are golden. Add the wine and cook, stirring to scrape any bits off base of pan, for 1-2 minutes. Stir in the stock, mustard and margarine.
- Return chops to pan and cook for 1-2 minutes or until heated through. Serve chops and apple mixture with the rice. Sprinkle with thyme and serve with the broccoli.
NUTRITION INFO PER SERVE 2360kJ, protein 45g, total fat 25.0g (sat. fat 8.3g), carbs 33g, fibre 9g, sodium 208mg • Carb exchanges 2 • GI estimate low • Gluten-free option
This recipe is…
Please note, nutritional information is approximate and based on the uncooked ingredients.
|- Saturated fat||0.3 g|
|Total carbohydrates||38.4 g|
|- Sugars||11.7 g|
|Dietary fibre||5.0 g|