Baked Pork Chops

By sunitagt

Calories 275
Protein 36 g
Carbohydrates 8 g
Dietary fiber 1.5 g
Fat 9.5 g
Saturated fat3 .4 g
Cholesterol 95 mg
Sodium 337 mg
Calories from Fat 34%

Ingredients

• 4 center-cut pork chops, trimmed of visible fat
• 2 tablespoons prepared mustard
• 1/2 teaspoon crushed or minced garlic
• 1/4 cup unbleached flour
• 1 can low-calorie/low-sodium chicken and rice soup, (10 1/2 ounce)
• paprika

Details

Servings 4
Preparation time 10mins
Cooking time 55mins
Adapted from webmd.com

Preparation

Step 1

1. Blend mustard and garlic together in a small dish. Add flour to a shallow dish. Spread both sides of pork chops with mustard mixture; dip both sides of pork chops into flour.

2. Heat a nonstick frying pan over medium heat and coat generously with canola cooking spray. Set pork chops in the pan and let them brown. Flip chops to other side and continue cooking until nicely browned on second side.

3. Place chops in a 9 x 9-inch baking dish. Open soup can and pour broth into a measuring cup, reserving rice. Spoon rice evenly over the top of chops. Add 1/2 cup of water to broth and pour around chops. Sprinkle paprika over rice. Bake in oven about 45 minutes (or until chops are cooked throughout). Liquid left in pan can be used as gravy. If liquid is not thick enough, thicken with a teaspoon or two of flour.