Total Time
Prep/Total Time: 25 min.
Makes
4 servings
Ingredients 4 boneless pork loin chops (6 ounces each) 1 teaspoon seafood seasoning, divided 1 tablespoon olive oil1 medium sweet red pepper, chopped1 medium onion, chopped2 teaspoons Worcestershire sauce1 can (15-1/2 ounces) black-eyed peas, rinsed and drained1 can (14-1/2 ounces) diced tomatoes with mild green chiles1 cup uncooked instant rice1 cup reduced-sodium chicken broth Directions Sprinkle pork with 3/4 teaspoon seafood seasoning. In a large skillet, heat oil over medium heat; brown chops on both sides. Remove from pan. Add pepper and onion to skillet; cook and stir until tender, 4-5 minutes. Stir in remaining seafood seasoning, Worcestershire sauce, peas, tomatoes, rice and broth. Bring to a boil. Place chops over top. Reduce heat; simmer, covered, until a thermometer inserted in pork reads 145°, 2-3 minutes. Let stand, covered, 5 minutes before serving. Health tip: Make this meal gluten-free by using gluten-free broth and Worcestershire sauce. Nutrition Facts
1 pork chop with 1-1/4 cups rice mixture: 484 calories, 13g fat (4g saturated fat), 82mg cholesterol, 764mg sodium, 45g carbohydrate (7g sugars, 6g fiber), 42g protein. Diabetic exchanges: 5 lean meat, 3 starch, 1/2 fat.
