Spice-Seared Pork With Berry Sauce
1 (14-oz) can beef broth
1/2 cup sugar
2 cups fresh blackberries and/or raspberries (10-12 oz), divided
2 tablespoons flour
1 tablespoon Chinese 5-spice powder
3/4 teaspoon kosher salt, divided
4 boneless pork chops (about 1 lb)
2 tablespoons canola oil
1 tablespoon cornstarch
2 tablespoons water
1/2 teaspoon fresh ground pepper
1/2 teaspoon minced garlic
- Combine broth and sugar in small saucepan; bring to a boil on medium-high to dissolve sugar. When boiling, stir in one-half of the berries.
- Preheat large sauté pan on medium-high 2–3 minutes. Combine flour, five-spice, and 1/2 teaspoon of salt in bag; shake to combine. Place pork chops in bag; shake to coat.
- Place oil in pan. Remove pork from bag, shake off excess flour, and add pork to pan. Cook 3–4 minutes on each side or until 160°F (for medium).
- Combine cornstarch and water until smooth; stir into berry sauce, along with pepper, garlic, and remaining 1/4 teaspoon salt. Bring to boil; cook and stir 5 minutes or until berries soften and begin to release their juices. Stir remaining berries into sauce and serve over pork chops.
CALORIES (per 1/4 recipe) 400kcal; FAT 14g; CHOL 70mg; SODIUM 730mg; CARB 41g; FIBER 5g; PROTEIN 22g; VIT A 2%; VIT C 35%; CALC 8%; IRON 15%
1 medium head green cabbage
1/2 cup pecan pieces
1 (8-oz) can pineapple tidbits in juice (undrained)
1/2 cup coleslaw dressing
- Cut cabbage in half (reserve one-half for other use). Slice finely.
- Place pecans in small sauté pan on medium-high; cook and stir 3–4 minutes or until fragrant.
- Drain pineapple, reserving 1/4 cup of the juice. Place juice in large bowl; whisk in dressing until blended.
- Stir in remaining ingredients until evenly coated. Chill or serve at room temperature. (Makes 8 servings.)
CALORIES (per 1/8 recipe) 130kcal; FAT 9g; CHOL 0mg; SODIUM 100mg; CARB 11g; FIBER 2g; PROTEIN 1g; VIT A 2%; VIT C 40%; CALC 2%; IRON 2%
- Complete your meal with mashed potatoes, dinner rolls, and lemon pie for dessert.
- Be sure to let the berry mixture return to a full boil after the cornstarch is added; otherwise the sauce will not thicken properly.
Recipe Version pork0042