1/4 cup all-purpose flour
1 1/2 teaspoon dried sage
4 lean pork loin chops (1 lb), trimmed of all
1 onion, halved and thinly sliced
3 Granny Smith apples, peeled and sliced
1 lb sauerkraut, rinsed, drained, and
squeezed of excess moisture
1 1/2 frozen sliced carrots, thawed
2 cups apple cider or apple juice
3/4 lb small red potatoes, halved
1 teaspoon olive oil
1. Position a rack in the upper third of the oven.
Preheat the oven to 350 degrees F.
2. On a large shallow plate, combine the flour
and sage. Mix with a fork. Dip both sides of
each pork chop into the mixture to coat.
Reserve the flour mixture.
3. Coat a large Dutch oven with cooking spray.
Place it over medium-high heat. Cook
the chops for 2 minutes per side, or until
browned. Remove to a plate.
4. Coat the pot with cooking spray. Add the
onion and apples. Cook, stirring often, for
5 minutes, or until soft.
5. Cover with the pork chops, sauerkraut,
carrots, and apple cider. Sprinkle with the
reserved flour mixture. Stir the toppings to
combine. Cover, and bake in the lower third
thirds of the oven, stirring occasionally, for
1 hour, or until the pork is tender when
pierced with a sharp knife.
6. After 20 minutes, coat a large roasting pan
with cooking spray. Place the potatoes in
pan. Drizzle with the oil. Toss to combine.
Bake on the upper oven rack for 40 minutes,
stirring occasionally, or until golden and
tender. Makes 4 servings.
Per serving: 420 cal, 29 g pro, 61 g carb, 8 g fat, 3 g sat fat, 60 mg chol, 8 g fiber, 880 mg sodium
Diet Exchanges: 2 fruit, 2 vegetable, 0 milk, fat, 1 carb, 3 meat