Table Talk » Fast (and Healthy) Pork Chops with Apples and Thyme

I write a column called Fast (and Healthy) for Applaud, a local women's magazine. The column provides a quick and healthful recipe and some information about the health benefits of ingredients used in the recipe. This article appeared in the Winter 2008 issue.

In the fall, I like to use local apples in my cooking. Apples not only taste delicious, they provide many health benefits. I’m sure that you’ve made apple desserts, but apples can also be a part of a fast and healthy dinner.

Apples are an excellent source of dietary fiber, which helps aid digestion and promotes weight loss. When you snack on an apple, you are getting five grams of fiber, virtually no fat, and no cholesterol. Apples are delicious snacks that are good for you. When you snack on apples, it’s a good idea to eat apples with their skin. Almost half of the vitamin C content is just underneath the skin.

The fiber and phytonutrients in apples have been shown to help in lowering cholesterol. Studies indicate that two apples a day reduced the damaging effects of LDL cholesterol, the “bad” cholesterol.

Apples can help fight cancer. Studies have linked apples with reduced cancer risk in several studies. A Mayo Clinic study indicates that quercetin, a flavonoid in apples, helps prevent the growth of prostate cancer cells. A Cornell University study indicates that phytochemicals in the skin of an apple inhibited the reproduction of colon cancer cells by 43 percent. The National Cancer Institute has reported that foods containing flavonoids like those found in apples may reduce the risk of lung cancer by as much as 50 percent.

So grab some apples and let’s make dinner.

pork chops with apples and thyme

Pork Chops with Apples & Thyme
Serves 4

2 teaspoons olive oil
1/2 teaspoon salt
1/4 teaspoon black pepper
4 5-ounce boneless pork loin chops, 1/2 inch thick
1 onion, sliced
2 tart apples, such as Granny Smith, peeled and sliced
1 tablepoon cornstarch
1 cup low-sodium chicken broth
1/4 cup apple cider, or unsweetened apple juice
2 teaspoons Dijon mustard
1/2 teaspoon dried thyme

Heat oil in a large nonstick skillet over medium-high heat. Season pork chops with salt and pepper, then add to pan and cook until browned, 3-5 minutes per side. Transfer to a plate.

Reduce heat to medium and add onion to the pan. Cook, stirring, until onion starts to soften and brown, 2-3 minutes. Add apple and cook, stirring, until tender, 3-5 minutes.

Whisk cornstarch into broth and add to pan. Add cider, mustard, and thyme. Bring to a boil, stirring, until thickened and glossy, about 2 minutes. Return pork chops to the pan and simmer for 5 minutes or until pork chops are cooked through.

Serving suggestions: Crusty whole grain bread and a green salad.

Per Serving: 250 Calories; 9g Fat; 29g Protein; 15g Carbohydrate; 2g Dietary Fiber; 64mg Cholesterol; 363mg Sodium.

Posted February 4, 2008 11:53 AM in Fast (and Healthy), Recipes, Weeknight Saviors

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Table Talk » Fast (and Healthy) Pork Chops with Apples and Thyme

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