HR: Barbecue-Rubbed Pork Chops
20-Minute Heart-Healthy Meals
Be good to your heart as well as your appetite in 20 minutes or less
Don't write off pork when you're eating for your heart. Lean loin pork chops are low in saturated fat and sodium and high in protein. These are rubbed with a mixture of chili powder, cumin, allspice and red pepper, so the flavor is out of this world. For a simple weeknight meal, serve with refrigerated mashed potatoes and a cucumber salad such as Cucumbers Vinaigrette.
These tasty chops use spices that can all be found in your pantry, making them a great choice for busy weeknights.
Yield: 4 servings (serving size: 1 pork chop)
1 Tablespoon light brown sugar
1 teaspoon salt
1 teaspoon paprika
1 teaspoon chili powder
3/4 teaspoon garlic powder
3/4 teaspoon ground cumin
1/4 teaspoon dry mustard
1/8 teaspoon ground allspice
1/8 teaspoon ground red pepper
4 (6-ounce) bone-in center-cut loin pork chops, trimmed (about 1/2 inch thick)
Combine first 9 ingredients; rub over both sides of pork.
Heat a grill pan over medium-high heat.
Coat pan with cooking spray.
Add pork; cook for 2 minutes on each side.
Reduce heat to medium, and cook for 8 minutes or until done, turning occasionally.
Remove from pan; let stand 5 minutes.
Posted by Sass
Calories:277 (34% from fat)
Fat:10.5g (sat 3.8g,mono 4.7g,poly 0.8g)
David Bonom, Cooking Light