Pan-Seared Pork Chops with Molasses-Plum Sauce

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Pan-Seared Pork Chops with Molasses-Plum Sauce

Servings 4
Calories 315 kcal
Author Maureen Callahan, Cooking Light , APRIL 2004

Ingredients

  • 2 teaspoons olive oil
  • 1/2 cup chopped onion
  • 3/4 cup fat-free less-sodium chicken broth
  • 1/4 cup dried blueberries
  • 3 tablespoons cider vinegar
  • 2 tablespoons molasses
  • 1/2 teaspoon salt -- divided
  • 1/2 teaspoon freshly ground black pepper -- divided
  • 1/8 teaspoon ground coriander
  • 3 plums -- pitted peeled, and coarsely chopped (about 1 3/4 cups)
  • Cooking spray
  • 24 ounces bone-in center-cut pork chops about 1 inch thick
  • Fresh parsley sprigs -- optional

Instructions

  1. Heat oil in a medium saucepan over medium heat. Add onion; cook 3 minutes or until tender, stirring frequently. Stir in broth, blueberries, vinegar, molasses, 1/4 teaspoon salt, 1/4 teaspoon pepper, coriander, and plums; bring to a boil. Reduce heat, and simmer 20 minutes or until plums are tender and mixture is thick.
  2. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Sprinkle 1/4 teaspoon salt and 1/4 teaspoon pepper over pork chops. Add pork chops to skillet; cook 2 minutes on each side or until browned. Reduce heat to medium; cook 4 minutes or until done. Remove pork chops from skillet; cover and keep warm. Add plum mixture to skillet; bring to a simmer. Cook 2 minutes, scraping pan to loosen browned bits. Spoon plum mixture over pork. Garnish with parsley, if desired.

Pan-Roasted Pork Tenderloin With Olives

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Pan-Roasted Pork Tenderloin With Olives

Servings 4
Calories 189 kcal

Ingredients

  • 2 Tbs sliced sun-dried tomatoes packed without oil (about 6 pieces)
  • 1/2 cup boiling water
  • 1/4 cup chopped green olives
  • 1/4 cup dry vermouth
  • 2 Tbs lemon juice
  • 1 tsp chopped fresh or 1/4 teaspoon dried rosemary
  • 1/8 tsp crushed red pepper
  • 2 garlic cloves minced
  • 1 tsp olive oil
  • 1 pork tenderloin (1-pound)
  • 1/4 tsp black pepper
  • 1/8 tsp salt
  • 1 Tbs water
  • 1 tsp cornstarch
  • 1 can low-salt chicken broth (10 1/2-ounce)

Instructions

  1. Combine tomatoes and boiling water in a bowl; cover and let stand 20 minutes or until soft. Stir in olives and next 5 ingredients (olives through garlic).
  2. Preheat oven to 400°.
  3. Heat oil in a 9-inch heavy skillet over medium-high heat until hot. Sprinkle pork with black pepper and salt. Add pork to skillet; cook 5 minutes, browning on all sides. Add tomato mixture to skillet. Insert meat thermometer into thickest part of pork. Place skillet in oven; bake at 400° for 30 minutes or until thermometer registers 160° (slightly pink). Remove pork from the skillet. Set aside, and keep warm.
  4. Combine water and cornstarch in a small bowl. Add cornstarch mixture and broth to skillet; place over medium heat. Bring to a boil; reduce heat, and simmer 5 minutes or until slightly thick. Serve sauce with pork.

Mustard Herb-Crusted Pork Tenderloin

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Mustard Herb-Crusted Pork Tenderloin

Servings 4
Calories 94 kcal

Ingredients

  • 1 slice white bread (1/2-ounce)
  • 1/4 cup chopped fresh parsley
  • 3 Tbs grated fresh Romano cheese
  • 2 tsp chopped fresh thyme
  • 1 pork tenderloin (1-pound) trimmed
  • 1/4 tsp salt
  • 1/8 tsp freshly ground black pepper
  • 2 Tbs Dijon mustard
  • 1/2 tsp fennel seeds crushed
  • 1 garlic clove minced
  • Cooking spray

Instructions

  1. Preheat oven to 450°.
  2. Place slice of bread in a food processor, and pulse 10 times or until coarse crumbs measure 1/4 cup. Combine the breadcrumbs, 1/4 cup chopped parsley, cheese, and 2 teaspoons thyme in a shallow dish. Sprinkle pork with salt and pepper. Combine Dijon mustard, fennel seeds, and garlic in a small bowl. Rub pork with mustard mixture, and dredge in breadcrumb mixture.
  3. Place the pork on a jelly-roll pan coated with cooking spray. Bake at 450° for 25 minutes or until a thermometer registers 160° (slightly pink). Let stand for 10 minutes. Cut crosswise into 1/4-inch-thick slices.