Salsa Pork Chops and Rice
This recipe is taken from the 2007 Milk Calendar. This is the Salsa Pork Chops and Rice recipe.
- Prep: 5 min
- Cooking: 35 min - 40 min
Ingredients
- 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
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Preparation
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'!
Nutritional information
Per serving| Energy: | 738 Calories |
| Protein: | 68 g |
| Carbohydrate: | 61 g |
| Fat: | 23 g |
| Fibre: | 4 g |
| Sodium: | 1450 mg |
Top 5 Nutrients
| (% DV*) | |
|---|---|
| Calcium: | 33 % / 361 mg |
| Niacin: | 118 % |
| Thiamin: | 145 % |
| Vitamin B12: | 74 % |
| Zinc: | 68 % |
