Braised Pork Chops With Onion Salsa (Ww) Recipe

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Braised Pork Chops With Onion Salsa (Ww)

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Ingredients:

Serving

1 medium red onion, peeled and sliced
1 medium tomato
20 oz pork loin chops, with bone
salt & freshly ground black pepper , to taste
1/2 cup fresh cilantro, finely chopped
1 tbsp fresh lime juice
1 orange , zest of, grated
1 tbsp orange juice
1 tsp fresh gingerroot, finely chopped
1 pinch crushed red pepper flakes
1 tbsp olive oil
1 tsp olive oil
1/4 cup apple juice
3 tbsp apple juice

Directions:

Soak onion in cold water 30 minutes.
Drain and chop finely.
Chop tomato; drain in wire mesh strainer or colander 30 minutes.
Season chops with salt and pepper.
To prepare onion salsa, in large bowl, combine onion, tomato, cilantro, lime juice, orange juice, orange zest, ginger and red pepper flakes; reserve.
In a 10-inch nonstick skillet, heat oil over high heat.
When hot, add chops and brown quickly on both sides, about 1–1 1/2 minutes each side.
Add apple juice, cover and lower heat to medium-low.
Braise 15–20 minutes, until chops are tender and fully cooked, turning chops several times.
Remove chops; turn up heat to reduce liquid.
Pour sauce over chops; top with onion salsa.
EACH SERVING PROVIDES: 1 Fat, 1/4 Fruit, 3/4 Vegetable, 3 Proteins.
PER SERVING: 239 Calories, 25 g Protein, 11 g Fat, 9 g Carbohydrate, 67 mg Sodium, 67 mg Cholesterol, 1 g Dietary Fiber; 5 points.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	403.16 Kcal (1688 kJ)
Calories from fat	182.14 Kcal
		% Daily Value*
Total Fat	20.24g	31%
Cholesterol	123.32mg	41%
Sodium	103.99mg	4%
Potassium	605.23mg	13%
Total Carbs	11.4g	4%
Sugars	8.09g	32%
Dietary Fiber	1.57g	6%
Protein	40.68g	81%
Vitamin C	37.9mg	63%
Iron	1.5mg	8%
Calcium	96.4mg	10%

Amount Per 100 g
Calories	146.98 Kcal (615 kJ)
Calories from fat	66.4 Kcal
		% Daily Value*
Total Fat	7.38g	31%
Cholesterol	44.96mg	41%
Sodium	37.91mg	4%
Potassium	220.66mg	13%
Total Carbs	4.16g	4%
Sugars	2.95g	32%
Dietary Fiber	0.57g	6%
Protein	14.83g	81%
Vitamin C	13.8mg	63%
Iron	0.5mg	8%
Calcium	35.2mg	10%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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