Pork Chops with Dijon Scallion Rice

Pork Chops with Dijon Scallion Rice is quick, easy and delicious!

Pork Chops with Dijon Scallion Rice

Ingredients

  • 1/4 cup fat free sour cream 60 mL
  • 1 tablespoon Dijon mustard 15 mL
  • 1 tablespoon canola oil 15 mL
  • 1 tablespoon skim milk 15 mL
  • 1/2 teaspoon grated lemon rind 2 mL
  • 1 tablespoon lemon juice 15 mL
  • 1/2 teaspoon dried rosemary leaves, crushed 2 mL
  • 1/4 teaspoons black pepper 1 mL
  • 1/4 teaspoon salt 1 mL
  • Canola oil cooking spray
  • 8 whole green onions, trimmed
  • 4 (4 ounce/125g) boneless center cut pork chops, trimmed of fat
  • 1/4 teaspoon salt 1 mL
  • 1/4 teaspoon black pepper 1 mL
  • 1 cup water 250 mL
  • 1/2 cup fast cooking brown rice 125 mL

Instructions

  1. Preheat grill or broiler.
  2. In small bowl, combine sour cream, mustard, oil, milk, lemon rind, lemon juice, rosemary, pepper and salt. Stir until well blended.
  3. Lightly coat green onions with cooking spray and set aside. Sprinkle remaining salt and pepper over both sides of pork chops.
  4. Coat cold grill or broiler rack with cooking spray, heat grill or broiler pan and cook pork chops for 4 minutes.
  5. Turn pork chops over and place green onion on rack alongside the pork, cook 4 minutes longer or until pork is slightly pink in center. Turn onions midway.
  6. Meanwhile, cook rice* according to directions on package, omitting any salt or fat. Remove pork and onions from grill. Coarsely chop onions and toss with rice, spoon sauce over rice mixture and top with pork.

* Before preparing rice, check the package directions along with the amounts. You will want 2 cups (500 mL) cooked rice. Rice companies vary in amounts to use and cooking times.

Yield: 4 servings

Nutritional Analysis Per Serving: Calories 260 Total Fat 10 g Saturated Fat 2.5 g Cholesterol 75 mg Carbohydrates 14 g Fiber 1 g Protein 28 g Sodium 480 mg



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