Salsa Pork Chops and Rice

Course Main Dishes
Prep. Time 5 mins
Cooking Time 35 - 40 mins
Yields 4 servings

Preparation
Nutritional Info
Comments (0)

Preparation

What You Need

1 tbsp (15 ml) butter

4 boneless pork chops

1 cup (250 ml) long-grain white rice

1 tsp (5 ml) salt

1 tsp (5 ml) dried oregano

1 1/2 cups (375 ml) salsa or

sweet chili sauce

1/2 cup (125 ml) chicken stock

2 tbsp (30 ml) all-purpose flour

2 cups (500 ml) milk

2 cups (500 ml) frozen mixed chunky vegetables, thawed

1/2 cup (125 ml) shredded Canadian Cheddar cheese or

Monterey Jack cheese

Instructions

In large nonstick skillet, melt butter over medium-high heat. Brown pork chops, turning once, for 2 to 3 min per side. Transfer to bowl. Reduce heat to medium. Add rice, salt and oregano; cook, stirring, for 1 min. Stir in salsa and chicken stock; bring to boil.

Whisk flour into milk; gradually stir into pan. Bring to simmer, stirring. Reduce heat to medium-low; cover and simmer for 15 min, stirring occasionally.

Stir vegetables into rice, nestle pork chops in rice in a single layer and add any accumulated juices to pan. Cover and cook for about 10 min longer or until just a hint of pink remains in pork and rice is tender. Remove from heat; sprinkle with cheese and let stand, covered, for 5 min.

Tips

Cooking Tip: To use brown rice in place of white, cook in boiling water for 10 min. Drain well and add to skillet as directed in step 1.

For the Adventurous: Replace pork chops with 1 lb (450 g) pork tenderloin cut into 3/4-inch (2 cm) thick medallions. Add one chopped canned chipotle pepper with the vegetables and use crumbled feta cheese on top.

Healthy Eating Tip: Hard cheeses such as Cheddar and Monterey Jack have been shown to prevent cavities. This recipe is a great way to celebrate National Oral Health Month'!

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Nutritional Info

Per serving

Energy: 738 Calories
Protein: 68 g
Carbohydrate: 61 g
Fat: 23 g
Fibre: 4 g
Sodium: 1450 mg

Top 5 nutrients provided by a serving of this recipe

Nutrient (% DV)*

Calcium: 33 % / 361 mg
Thiamin: 145 % / 1.9 mg
Niacin: 118 % / 27 mg
Vitamin B12: 74 % / 1.5 mcg
Zinc: 68 % / 6.1 mg

* Note: The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (% DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended.

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