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Smothered Pork Chops Over Rice

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Smothered Pork Chops Over Rice Recipe
Nutrition Facts*
Serving Size
14 Recipe
Servings Per Recipe
4
Amount Per Serving
Calories
456
Calories from Fat
99
% Daily Value
Total Fat
11g
17%
Saturated Fat
3g
15%
Trans Fat
0g
Cholesterol
62mg
21%
Sodium
125mg
5%
Total Carbohydrates
57g
19%
Dietary Fiber
6g
24%
Sugars
12g
Protein
32g
Calcium
39mg
4%

Number of servings: 4

Calories per serving: 456

Preparation time: 25 min

Total time: 55 min

Ingredients

Nonstick cooking spray

2 tsp canola oil

1 lb pork chops, lean, boneless, 12-inch thick

1 cup chopped onion

4 garlic cloves, minced

1 cup chopped green bell pepper

1 cup chopped red bell pepper

1 (14 12-oz) can stewed, sliced tomatoes, no salt added

1 (8-oz) can tomato sauce, no salt added

12 tsp chili powder

1 tsp onion powder

1 tsp thyme

1 tbsp Worcestershire sauce

1 tbsp flour

14 cup water

1 cup brown rice, cooked according to directions without salt or fat

Directions

1. Spray a large skillet with nonstick cooking spray. Place the skillet over medium-high heat and add canola oil. When oil is hot, add pork chops and cook 3 to 4 minutes on each side to brown. Remove from skillet and set aside.

2. Add onion, garlic, and bell peppers. Cook 3 to 4 minutes.

3. Add tomatoes, tomato sauce, chili powder, onion powder, thyme, and Worcestershire sauce. Add the pork chops back to the skillet.

4. In a small bowl, combine the flour with the water and add to the skillet, mixing well. Bring to a boil. Cover. Reduce heat to simmer and cook 25 to 30 minutes.

5. Serve over hot cooked brown rice.

Makes 4 servings.

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