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Syrup flavors simple sauce for pork

This sauce is so simple that it has become a tried-and-true stand-by for me and it's always a hit. Maple syrup, brown sugar and mustard blend with the pan juices to make a succulent sauce for the sauteed pork chops. The sauce is great with pork, ham, turkey or chicken. Warm it on its own and serve with any of these cooked meats or use it as a dipping sauce. It can be served hot or at room temperature.

You can use any type of pork chop. I find boneless, butterflied pork chops have less fat and cook faster than bone-in chops. They need to be watched carefully, or they will dry out while cooking. The secret is to sear them outside and then lower the heat and cook just a few minutes more. Pork is ready when a meat thermometer reaches 160 degrees.

Vermont Pork Chops

2 tablespoons maple syrup

2 tablespoons brown sugar

2 tablespoons Dijon mustard

Vegetable oil spray

2 6-ounce boneless, butterflied pork chops

Salt and freshly ground black pepper

Mix maple syrup, brown sugar and mustard together and set aside. Remove visible fat from pork. Heat a small nonstick skillet over medium-high heat. Spray with vegetable oil spray. Brown pork 2 minutes, turn and salt and pepper the cooked side. Brown second side 2 minutes. Lower heat to medium, cover with a lid and cook 2 minutes or until the pork is cooked through. A meat thermometer should read 160 degrees. Remove to a plate. Add sauce to skillet and heat several seconds, scraping up any brown bits in the skillet. Serve pork with sauce spooned on top. Makes 2 servings.

Per serving: 343 calories (22 percent from fat), 8.4g fat (2.1g saturated, 3.7g monounsaturated), 120mg cholesterol, 38.1g protein, 28.2g carbohydrates, 0.5g fiber, 273mg sodium.


Sauteed Potatoes and Brussels Sprouts

3/4 pound Brussels sprouts (about 2 1/2 cups)

3/4 pound yellow potatoes, washed and cut into 1-inch pieces (about 2 1/2 cups)

1 cup fat-free, low-salt chicken broth

2 teaspoons olive oil

Salt and freshly ground black pepper

Trim about 1/4 -inch off the base of the Brussels sprouts and remove any bruised outer leaves. Cut them in half. Wash potatoes, do not peel. Cut into 1-inch pieces. Add to a large nonstick skillet with the Brussels sprouts. Add the chicken broth, cover with a lid and simmer over medium high heat 5 to 7 minutes or until potatoes are soft. Add water if pan becomes dry. Remove cover and add olive oil and salt and pepper to taste. Toss well. Makes 2 servings.

Per serving: 214 calories (21 percent from fat), 5.1g fat (0.8g saturated, 3.4g monounsaturated), no cholesterol, 8.4g protein, 37.4g carbohydrates, 7.0g fiber, 323mg sodium.