Soy-Sherry Pork Chop Casserole

Prep Time 10 minutes


Makes 4 servings


Nonstick cooking spray
4 pork chops (about 5 ounces each)
1 medium onion, sliced
1 medium green bell pepper, sliced
3/4 cup water
1/2 (8-ounce) can sliced water chestnuts, drained
1/2 cup uncooked instant rice
1 teaspoon beef bouillon granules
2 tablespoons reduced-sodium soy sauce
2 tablespoons dry sherry
1 tablespoon sugar substitute*
1/4 teaspoon ground ginger
1/8 teaspoon red pepper flakes (optional)

*This recipe was tested with sucralose-based sugar substitute.


  1. Heat 12-inch nonstick skillet over medium-high heat until hot; spray with cooking spray. Add pork chops; cook 4 to 5 minutes or until browned on both sides. Remove from skillet. Set aside. (Do not drain skillet.)
  2. Add onion, bell pepper, water, water chestnuts, rice and bouillon granules to drippings in skillet; stir to blend. Bring mixture to a boil. Top with pork chops. Cover tightly; simmer 10 minutes or until pork is no longer pink in center.
  3. Meanwhile, combine remaining ingredients in small bowl; set aside.
  4. Remove skillet from heat. Spoon 1 tablespoon soy mixture evenly over each serving.

Nutritional Information

Serving Size: 1 pork chop with 3/4 cup vegetable and rice mixture and about 1 tablespoon soy mixture
Calories 297
Calories from Fat 25 %
Total Fat 8 g
Saturated Fat 3 g
Cholesterol 84 mg
Carbohydrate 22 g
Fiber 3 g
Protein 33 g
Sodium 464 mg

Dietary Exchange

Starch 1
Vegetable 1-1/2
Meat 4
Fat 1

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