Southwest Pork Chops
Brighten up a meal of pork chops with a medley of tomatoes, zucchini, corn and black beans.
4 boneless pork chops (about 1/2-in/1 cm thick and 400 g in total)
1 cup (250 mL) canned low-sodium black beans
1 small handful cilantro, chopped
1 cup (250 mL) diced green zucchini
10 cherry tomatoes, cut in halves
1 small red onion, diced
2 tsp (10 mL) olive oil
1/2 cup (125 mL) corn kernels
1/2 cup (125 mL) orange juice
Bonus: Black beans contain lots of fibre, orange juice contains folate as well as loads of vitamin C, zucchini contains only 19 calories per cup, and red onion is a rich source of chromium, which can help improve the body's response to insulin.
Tip: Frozen corn can be lower in sodium than canned; store cherry tomatoes at room temperature, as they lose flavour in the refrigerator.
Wine pairing: Cabernet Sauvignon, a full-flavoured red, goes well with robust foods.
Heat 1 tsp (5 mL) oil in a large saucepan over medium-high. Add chops and sear, 3 minutes per side (adjust heat as necessary). Remove to a plate. Add remaining oil to pan; toss in onion and zucchini. Stir-fry for 2 minutes, then pour in orange juice. Mix in tomatoes, corn, beans and dry seasonings. Bring to a boil, then return chops to pan. Cover and simmer until pork is cooked through (turn once), about 5 minutes. Transfer vegetable mixture and pork chops to plates; sprinkle with cilantro. Serve with mashed potatoes, if desired.
Serves 4. Per serving: 402 calories, 32 g protein, 15 g fat (4 g saturated fat), 34 g carbohydrates, 6 g fibre, 84 mg cholesterol, 80 mg sodium.
