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Zesty Skillet Pork Chops

Medication used to prevent sodium and water retention in some heart patients can create a potassium deficiency. When this happens, physicians may suggest eating potassium-rich foods such as bananas, melons, citrus fruits, tomato products, potatoes and low-fat dairy products. One serving of this recipe provides 450 mg of potassium.


Makes 4 servings


1 teaspoon chili powder
1/2 teaspoon salt, divided
1-1/4 pounds lean pork chops, well trimmed of fat
2 cups diced tomatoes
1 cup chopped green, red or yellow bell pepper
3/4 cup thinly sliced celery
1/2 cup chopped onion
1 teaspoon dried thyme leaves
1 tablespoon hot pepper sauce
Nonstick cooking spray
2 tablespoons finely chopped parsley


  1. Rub chili powder and 1/4 teaspoon salt evenly over one side of pork chops.
  2. Combine tomatoes, bell pepper, celery, onion, thyme and pepper sauce in medium mixing bowl; stir to blend.
  3. Lightly coat 12-inch nonstick skillet with cooking spray. Heat over medium-high heat until hot. Add pork chops, seasoned side down; cook 1 minute. Turn pork; top with tomato mixture.
  4. Bring to a boil. Reduce heat and simmer, covered, 25 minutes or until pork is tender and mixture has thickened.
  5. Transfer pork to serving plates. Increase heat; bring tomato mixture to a boil and cook 2 minutes or until most of the liquid has evaporated. Remove from heat; stir in parsley and remaining 1/4 teaspoon salt and spoon over pork.

Nutritional Information

Serving Size: 1 pork chop with 2/3 cup tomato mixture
Fiber 3 g
Carbohydrate 9 g
Cholesterol 49 mg
Saturated Fat 2 g
Total Fat 7 g
Calories from Fat 34 %
Calories 172
Protein 20 g
Sodium 387 mg

Dietary Exchange

Vegetable 2
Meat 2

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