Creole Smothered Pork

Prep Time 20 minutes

Cook Time 11 minutes


Makes 4 servings


Nonstick cooking spray
4 pork loin chops (5 ounces each), trimmed of fat
1 cup chopped green bell pepper
3/4 cup chopped yellow onion
3/4 cup thinly sliced celery
1 (14-1/2-ounce) can stewed tomatoes
1 cup fresh or frozen cut okra, thawed
1/2 teaspoon dried thyme leaves
1 bay leaf
1 packet boil-in-bag rice or 1 cup uncooked instant rice
1/4 cup chopped fresh parsley
1/4 teaspoon salt
1/8 to 1/4 teaspoon hot pepper sauce


  1. Spray 12-inch nonstick skillet with cooking spray; heat over medium-high heat until hot. Add pork; cook 4 minutes or until lightly browned on one side. Remove pork from skillet; set aside, browned side up.
  2. Add pepper, onion and celery to drippings in skillet; lightly spray with cooking spray. Cook and stir over medium-high heat 4 minutes or until onion is translucent.
  3. Add tomatoes, okra, thyme and bay leaf to skillet. Bring to a boil over medium-high heat. Add pork and any accumulated juices; spoon some sauce over all. Reduce heat. Cover tightly; simmer 10 minutes or until pork is barely pink in center. Remove porkto serving platter; keep warm.
  4. Meanwhile, cook rice according to package directions, omitting salt and fat.
  5. Increase heat of skillet to medium-high. Bring tomato mixture to a boil; cook 1 minute to reduce slightly. Remove skillet from heat. Add parsley, salt and hot pepper sauce; stir to blend.
  6. To serve, spoon rice around outer edges of pork chops. Spoon tomato mixture over pork.

Nutritional Information

Serving Size: 1 pork chop with 1/2 cup vegetable mixture and 1/2 cup cooked rice
Calories 331
Calories from Fat 25 %
Total Fat 9 g
Saturated Fat 3 g
Cholesterol 72 mg
Carbohydrate 37 g
Fiber 4 g
Protein 26 g
Sodium 424 mg

Dietary Exchange

Starch 2
Vegetable 1
Meat 3

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