A few tweaks make this recipe South Beach Friendly! The pork chop would actually be acceptable for Ph1, but I posted it in Ph2 because of the rice. Enjoy!
Walnut-Crusted Pork Chops with Autumn Vegetable Wild Rice
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4 servings
Ingredients
Pork:
4 (4-ounce) bone-in center-cut pork chops, trimmed
1 1/2 teaspoons Worcestershire sauce
3/4 teaspoon kosher salt
1/2 teaspoon dried sage
1/4 teaspoon freshly ground black pepper
1/3 cup walnuts, finely ground
1 bacon slice (can use turkey bacon)
1/4 cup fat-free, less-sodium chicken broth
Rice:
Cooking spray
1 cup finely chopped onion
1/2 cup diced carrot
2 teaspoons diced seeded jalapeño pepper
1 garlic clove, minced
1 1/2 cups finely trimmed chopped Swiss chard
1 cup sliced cremini mushrooms
1 cup chopped peeled Granny Smith apple
2 cups cooked wild rice
1/2 cup fat-free, less-sodium chicken broth
1/4 cup chopped fresh flat-leaf parsley
Preparation
1. To prepare pork, place chops in a shallow dish; drizzle evenly with Worcestershire. Combine salt, sage, and black pepper in a small bowl. Reserve 3/4 teaspoon salt mixture. Add walnuts to remaining salt mixture; toss well. Press walnut mixture onto both sides of pork chops. Cover and refrigerate 30 minutes.
2. Cook bacon slice in a large nonstick skillet over medium heat until crisp. Remove bacon from pan; crumble. Add pork chops to drippings in pan; cook 1 1/2 minutes on each side or until lightly browned. Add 1/4 cup chicken broth to pan. Cover, reduce heat, and cook 6 minutes or until desired degree of doneness. Remove pork from pan.
3. To prepare rice, heat a large saucepan over medium heat. Coat pan with cooking spray. Add onion and next 3 ingredients (through garlic) to pan; cover and cook 5 minutes or until onion is tender. Stir in reserved 3/4 teaspoon salt mixture, chard, mushrooms, and apple. Cover and cook 5 minutes or until carrot is tender. Stir in rice and 1/2 cup broth. Bring to a simmer; cook, uncovered, 5 minutes or until liquid is absorbed. Stir in bacon. Place 1 cup rice mixture on each of 4 plates; top each serving with 1 pork chop. Drizzle each serving with pan drippings, and sprinkle each with 1 tablespoon parsley.
Nutritional Information
Calories:379 (35% from fat)
Fat:14.7g (sat 3.5g,mono 4.4g,poly 5.5g)
Protein:29.1g
Carbohydrate:34.6g
Fiber:5g
Cholesterol:69mg
Iron:2.6mg
Sodium:600mg
Calcium:65mg
Walnut-Crusted Pork Chops with Autumn Vegetable Wild Rice
