Pan Fried Pork-Chop with Mashed Sweet Potatoes

Updated:Apr 16,2014

Pork chop vert

Pan Fried Pork-Chop with Mashed Sweet Potatoes

Description

4 Servings

About $2.06 per serving

Prep time 15 minutes Cooking time 30 minutes

Mashed Sweet Potatoes
3 medium sweet potatoes (about 2 pounds)
1/3 cup 100% orange juice.
1/3 cup low-fat or fat free sour cream
1/4 teaspoon ground nutmeg or cinnamon

    1. Peel sweet potatoes with vegetable peeler and rinse. Cut into eighths.
    2. Place potatoes in a large pot adding water to cover. Bring to a boil and cook 20 minutes until tender.
    3. Drain potatoes and return to pot.
    4. Add remaining ingredients and mash with a potato masher or fork.

NOTE: in a hurry? Use 2 (16 oz) cans of yams (in water or lite syrup, drained and rinsed) add remaining ingredients, mash, and heat in microwave.

Pan Fried Pork Chop
4 (4 oz) pork chops 
1/2 cup 100% whole-wheat flour
1/4 teaspoon salt
1/2 teaspoon black pepper
1/2 teaspoon garlic powder
1 tablespoon vegetable or canola oil

    1. Trim visible fat from pork chops and lay out on a plate. Sprinkle evenly with salt, pepper, or garlic powder (both sides).
    2. Sprinkle four on a different plate or shallow dish. Dredge pork in flour.
    3. Heat oil in a large, non-stick skillet over medium-high heat. Swirl pan to coat with oil.
    4. Add pork to pan, cooking 5 minutes, turn pork over and cook 3-4 minutes or until desired doneness.

Serving tip – serve pork with no-sugar-added apple sauce as a sauce

Per Serving

Calories 402
Total Fat9.5 g
Saturated Fat2.5 g
Trans Fat0.0 g
Polyunsaturated Fat1.5 g
Monounsaturated Fat4.0 g
Cholesterol78 mg
Sodium309 mg
Carbohydrates48 g
Fiber7 g
Sugars10 g
Protein31g

Dietary Exchanges:  3 starch, 3 lean meat

Leftover ingredients?  Use them in these recipes!
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Recipe copyright © 2014 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart ® Program. For more simple, quick and affordable recipes, visit heart.org/simplecooking.


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