Cherry Glazed Pork Loin Chops
This is a terrific recipe for the holidays (or easily prepared on a Tuesday night). Serve the chops with a crisp green salad and roasted potatoes.
For this recipe, and for dozens of other Association-approved recipes, purchase The Diabetes Comfort Food Cookbook from our online store.
Serves 4; Serving size: 1 pork chop
Preparation time: 10 minutes
Cook time: 15-16 minutes
4 (5 ounces each) bone-in pork loin chops (about 3/4-inch thick)
kosher salt, to taste
freshly ground black pepper, to taste
2 teaspoons canola oil
1 shallot, minced
1 1/2 cups low-fat, reduced-sodium chicken broth
1/2 cup ruby port wine
1/2 cup dried cherries
3 tablespoons fat-free milk
1 1/2 teaspoons cornstarch
2 teaspoons minced fresh thyme
2 teaspoons minced fresh parsley
- Pat the pork chops dry and sprinkle them on both sides with salt and pepper.
- Heat the oil in a large 12-inch skillet over medium-high heat. Add the pork chops and sear for about 4-5 minutes per side. Remove the pork chops from the skillet onto a plate. Tent the pork chops with foil and set aside.
- In the pan drippings, add the shallot and sauté for 1 minute. Add in the broth, port, and cherries. Bring to a simmer and cook until reduced to about 3/4 cup. Scrape up any browned bits.
- Meanwhile, whisk together the milk and cornstarch. Add the milk-cornstarch mixture to the pan and cook for 1-2 minutes, until thickened. Add back the pork chops and simmer the pork chops in the sauce for 2-3 minutes. Garnish with fresh thyme and parsley.
3 Lean Meat
Calories from Fat: 70
Total Fat: 8 g
Saturated Fat 2.3 g
Trans Fat: 0 g
Cholesterol: 60 mg
Sodium: 245 mg
Total Carbohydrate: 21 g
Dietary Fiber: 1 g
Sugars 15 g
Protein: 22 g
Not all recipes presented here are necessarily appropriate for all people with diabetes, nor will all recipes fit into every meal plan. No two meal plans are alike. Work with your health care provider, diabetes educator or dietitian to design a meal plan that's right for you, and includes the foods you love. A key message for people with diabetes is "Carbs Count." Foods high in carbs (carbohydrates) -- bread, tortillas, rice, crackers, cereal, fruit, juice, milk, yogurt, potatoes, corn, peas, sweets -- raise your blood glucose levels the most.
For many people, having 3 or 4 servings of a carb choice at each meal and 1 or 2 servings at snacks is about right. Keep an eye on your total number of servings. For example, if you choose to have dessert, cut back on potatoes.
Round out your meals with a serving of:
- Meat (such as fish or chicken) or meat substitute (such as beans, eggs, cheese, and tofu) about the size of a deck of cards and
- Non-starchy vegetables (such as broccoli or lettuce). If you have three (3) or more servings of non-starchy vegetables, count them as a carbohydrate choice. Three (3) servings is equal to 1 1/2 cups of cooked vegetables, or three (3) cups of raw vegetables.
Check your blood glucose to see how your food choices or these recipes affect your blood glucose. If your meal plan isn't working for you, talk to your dietitian about making a new one.
Along with exercise and medications (insulin or oral diabetes pills), nutrition is important for good diabetes management. By eating well-balanced meals in the correct amounts, you can keep your blood glucose level as close to normal (non-diabetes level) as possible.
The recipes on this page are only a part of what is offered in recipe books from the American Diabetes Association. Many also include information on meal planning, portion control, food buying and seasoning, as well as general cooking hints and tips for people with diabetes.
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