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Low Fat Grilled Creole Pork and Peppers
Low Fat Grilled Creole Pork And Peppers
Ingredients
nonstick cooking spray
4 banana peppers, or 2 anaheim chilies
2 tablespoons tomato paste
2 teaspoons red-wine vinegar
1/2 teaspoon reduced-sodium
worcestershire sauce
1/2 teaspoon creole mustard
1/2 teaspoon fresh thyme leaves, or 1/8 teaspoon dried thyme
1 butterflied pork chop, 3/4 inch thick, or boneless loin chop , about 1/2 pound
1 teaspoon ground cajun seasoning, blend for pork
Method
Heat grill to low to moderate heat or set oven to broil.
Spray rack or broiler pan with nonstick cooking spray.
Place peppers on grill or rack in broiler pan.
Grill 4 to 5 inches from heat about 4 minutes, turning several times, until skin is blistered and charred.
Place peppers in paper bag.
Close tightly; let stand 15 minutes.
Mix tomato paste, 2 tablespoons water, vinegar, Worcestershire sauce, mustard and thyme; set aside.
Remove peppers from bag.
Peel; discard skin.
Keep peppers warm.
Trim excess fat from pork chops.
Slash outer edge of fat on pork 1/4 inch deep to prevent curling.
Rub both sides of pork with Cajun seasoning blend.
Place pork on rack or broiler pan.
Grill pork 4 to 5 inches from heat about 4 minutes, until seasoning browns; brush with tomato sauce.
Grill 1 minute; turn.
Grill 3 minutes longer; brush with sauce.
Grill 1 to 2 minutes longer.
Heat remaining sauce to boiling; serve over pork and peppers.
Note: You may use 1/2 teaspoon country-style Dijon mustard mixed with a dash of prepared horseradish for the Creole mustard.
Makes 2 servings.
Preparation time: 20 minutes.
Cooking time: 20 minutes.
Per serving: About 528 cal, 30 g pro, 74 g car, 12 g fat, 20% cal from fat, 55 mg chol, 139 mg sod, 4 g fiber.
