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Microwave Pork Chop and Cabbage Casserole


Yield

Makes 4 servings

Ingredients

Vegetable nonstick cooking spray
3 cups ready-to-use slaw mix
1/2 cup dried apples
4 (3 ounces each) boneless pork chops
1 teaspoon caraway seeds
1 can (14-1/2 ounces) fat-free reduced-sodium beef broth
2 teaspoons honey
Pinch cinnamon

Preparation

  1. Lightly coat 8X8-inch microwavable glass baking dish with cooking spray. Place 1-1/2 cups slaw mix in baking dish, distributing evenly. Sprinkle 1/4 cup of the dried apples over the slaw. Place chops on top of slaw-apple layer. Repeat for second layer. Sprinkle with caraway seeds.
  2. Pour broth over meat and vegetables. Cover with 9-inch square of waxed paper and microwave on HIGH for 30 minutes. (If the microwave has no turntable, turn casserole every 7 or 8 minutes.)
  3. Remove dish from microwave and let rest, covered, for 5 minutes.
  4. Serve each chop topped with cabbage and apple mixture. Drizzle each serving with 1/2 teaspoon honey and top with a pinch of cinnamon.

Serving Suggestion

Accompany with boiled tiny "new" red-skinned potatoes and steamed green beans.

Nutritional Information

Serving Size: 1 pork chop with 1/2 cup vegetables
Sodium 120 mg
Protein 22 g
Fiber 3 g
Carbohydrate 14 g
Cholesterol 46 mg
Saturated Fat 2 g
Total Fat 5 g
Calories from Fat 23 %
Calories 186

Dietary Exchange

Vegetable 2
Meat 2

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