A quick recipe for pork chop and cabbage skillet

A pork chop supper usually involves an oversize portion of fatty meat. But if you use thin-cut boneless chops (about one-centimetre/1/2-inch thick), you can ensure an appropriate portion size and get the protein benefits of lean meat. Teamed with low-calorie cabbage, the chops make a hearty dinner in just minutes.

•  Preparation time: 20 minutes.
• Cooking time: 20 minutes.
• Serves 4.

Ingredients:

• 5 ml (1 tsp) dried thyme
• 1 ml (1/4 tsp) salt
• 1 ml (1/4 tsp) freshly ground black pepper, plus more to taste
• 450 g (1 lb) thin-cut boneless pork chops, trimmed
• 15 ml (1 tbsp) canola oil
• 150 g (1 c) sliced onion (1 medium)
• 500 g (5 c) shredded green cabbage (1/2 medium head)
• 2 medium carrots, sliced
• 1 can (284 ml/14 oz) reduced-sodium chicken broth
• 10 ml (2 tsp) coarse-grain mustard
• 5 ml (1 tsp) apple cider vinegar

Instructions:

1. In a small bowl, combine the thyme, salt and pepper. Rub the mixture over the pork chops.
2. Heat 10 millilitres (two teaspoons) oil in a large nonstick skillet over medium heat. Add the chops and cook until browned and just cooked through, two to three minutes per side. Transfer to a plate, cover loosely with foil and keep warm.
3. Add the remaining five millilitres (one teaspoon) oil to the skillet. Add the onion and cook over medium heat, stirring frequently, until softened, one to two minutes. Add the cabbage and carrots and cook, stirring, until the cabbage is wilted, about two minutes.
4. Add the broth and 175 millilitres (3/4 cup) water and bring to a simmer. Cover and cook until the cabbage is tender, 10 to 15 minutes.
5. Stir in the mustard and vinegar and season with pepper. Serve the pork chops over the cabbage mixture.

• One serving is 85 grams (three ounces) pork and 175 millilitres (3/4 cup) vegetables.

Per serving:

• 224 calories
• 24 g protein
• 9 g carbohydrates
• 3 g fibre
• 10 g total fat
• 2 g saturated fat
• 57 mg cholesterol
• 564 mg sodium

• To trim the preparation time, use the food processor slicing disk to slice the onion, carrot and cabbage, or substitute 550 grams (5 1/2 cups) prepared coleslaw mix for the cabbage and carrots.

Try this simple recipe tonight for a quick dinner that will quickly become a family favourite.