Pork Chops with Balsamic Grape Sauce

*Serves 4

Per Serving: Calories 188, Protein 19g, Total Fat 4g, Carbs 18g, Fiber 1g

Ingredients: 

• 4 (5 to 6 ounce) bone-in pork loin chops, cut 3/4 inch thick

• ¼ cup thinly sliced onion

• 1 clove garlic, minced

• ¾ cup apple juice or apple cider

• ½ cup reduced-sodium chicken broth

• 1 tablespoon cornstarch

• 1 tablespoon balsamic vinegar

• 1 teaspoon honey

• 1 cup seedless red grapes, halved

Instructions: 

• Generously coat an extra-large nonstick skillet with cooking spray.

• Heat the skillet over medium heat. Add chops to the hot skillet; cook for about 5 minutes or until browned on both sides, turning to brown evenly.

• Remove the chops from the skillet. Add onion and garlic to the hot skillet; cook and stir for 2 minutes.

• Add apple juice (or cider) and broth to the skillet. Bring to boiling; reduce heat.

• Return the chops to the skillet. Simmer, covered, for about 4 minutes or until a thermometer inserted in centers of chops registers 145 degrees F.

• Transfer the chops to a serving platter; cover with foil and keep warm.

• Whisk together cornstarch, balsamic vinegar, and honey in a small bowl. Whisk the vinegar mixture into the juice mixture in the skillet; cook and whisk for 1 to 2 minutes or until thick and bubbly.

• Stir in grapes; heat through. To serve, spoon the grape mixture over the chops.

Pork Tenderloin w/ Honey Balsamic Glaze

*Serves 4

Per Serving: Calories 187, Protein 27g, Total Fat 2g, Carbs 12g

Ingredients: 

• 1 pork tenderloin about 1 lb

  1 teaspoon garlic powder

  1 teaspoon dried parsley

  1/2 teaspoon salt

  1/4 teaspoon black pepper

  1/4 teaspoon onion powder

  1/4 teaspoon paprika

  1/3 cup low sodium chicken broth

  2 tablespoons honey

  3 tablespoons balsamic vinegar

  1 tablespoon ketchup

  2 teaspoons corn starch

Instructions: 

• If your pork tenderloin is longer than your slow cooker, cut it in half crosswise.

• In a medium bowl, whisk together the broth, honey, balsamic vinegar, ketchup and corn starch and pour into the slow cooker.

• In a small bowl, combine garlic, parsley, salt, pepper, onion powder and paprika. Rub over all sides of the pork tenderloin and place in the slow cooker.

• Cover and cook on high for 1.5-2 hours, or low for 4 hours.

• Move tenderloin from the slow cooker to a cutting board and let rest for 5 minutes before slicing. If desired, add additional corn starch and water to the juices to thicken further.

Ranch Pork Chops & Veggies

*Serves 1

Per Serving: Calories 295, Protein 31g, Total Fat 3.5g, Carbs 15.5g

Ingredients: 

• 3 oz. pork chop

• 3 oz. baby red potatoes, halved

• 3 oz. green beans, trimmed

• 1/4 tbsp. olive oil

• 1/2 tbsp. ranch seasoning

• 1 garlic clove, minced

• salt & pepper to taste

• 2 tbsp chopped fresh parsley

Instructions: 

• Preheat oven to 400º.

• Lightly  coat baking sheet with nonstick spray. 

• Place pork chop, potatoes and green beans in a single layer onto the prepared baking sheet.

• Drizzle with olive oil and sprinkle with ranch seasoning and garlic; season with salt and pepper, to taste.

• Place into oven and roast until the pork is completely cooked through, reaching an internal temperature of 140 degrees F, about 20-22 minutes.

•  Then broil for 2-3 minutes, or until caramelized and slightly charred. 

• Garnished with parsley, if desired.