6-4 oz lean boneless center cut loin chops
1/2 small green pepper cut in strips
2/3 cup reduced calorie barbeque sauce
2 tsp. Dark brown sugar
1/2 small onion
1/2 cup orange juice
1 tbs. cider vinegar
1. Trim fat from chops. Place chops between sheets of plastic wrap and flatten to 1/4 inch thickness using a mallet or rolling pin.
2. Coat large nonstick skillet with spray and heat to medium high. Add chops and cook 3 minutes on each side. Drain on paper towels. Wipe skillet dry.
3. Cut onion into 1/4” slices and separate into rings. Coat skillet with spray and add onions and green pepper; sauté’ until tender. Return chops to skillet.
4. Combine barbecue sauce and remaining ingredients and pour over chops. Bring to a boil; cover and reduce heat. Simmer 10 minutes.
Yield 6 servings.
27.7 grams protein
12.6 grams fat