Serves 4
1 tsp butter
4 pork chops (22 oz with bone, fat removed), 1 inch thick, trim all visible fat
1/2 tsp salt
fresh ground pepper
3 tbsp chopped onion
3/4 cup fat free chicken stock
1 tbsp dijon mustard
2 tbsp chopped, fresh herbs like parsley, chives
In a large frying pan heat the butter over moderately low heat. Season pork with salt and pepper.
Raise heat to medium and add the chops to the pan and sauté for 7 minutes. Turn and cook until chops are browned and done to medium, about 7-8 minutes longer. Remove the chops and put in a warm spot.
Add the onion to the pan and cook, stirring, until soft, about 3 minutes. Add the stock and boil until it reduces to 1/2 cup, about 3 minutes. Stir in the mustard, herbs, and 1/8 tsp pepper.Put the chops on a platter and pour the sauce over the meat.
Serving size: one chop. 166 calories; 9.2 g fat; 2.6g carbs; 0.2g fiber; 16.5g protein