Diabetes Dinner

 

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Pork Chops serve with wild mushrooms (serves 4)

 Ingredient:

4 center-cut boneless loin pork chops, with all fat removed
4g dried wild mushrooms
3 (100g) fresh oyster or shiitake mushroom
2 sprigs fresh thyme
125ml boiling water
120ml canned chicken broth, fat-free and low sodium
60ml dry white wine
1-2 tablespoons olive oil
Pepper to taste

 

Method:

  1. Rinse the dried mushroom in cool water. In a heat proof bowl, place dried mushroom and pour in boiling water and cover. Drain the mushroom. Reserve 60ml if the mushroom soaking liquid. You can also following directions from the packaging to dehydrate.
  2. Lightly oil the nonstick pan. Over medium heat, add the chops and cook uncovered for about 5 minute each side. During each turn, season with pepper. Then reduce heat and cook for another 9-10 minutes or until thoroughly cooked. Remove chops from pan and cover to keep warm.
  3. Recoat pan again, add both dried and fresh mushroom. Cook over medium heat for about 4-5 minutes. Then raise the heat and add chicken booth, mushroom soaking liquid, dry white wine, and thyme. Reduce combine liquid by half.
  4. To serve, place the pork on separate serving plates. Divide the mushrooms between the portions and spoon the sauce on top.
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Per Serving:

175 calories (25% calories from fat)
25g Protein
5g fat
2.0g saturated fat
3g carbohydrate
0g dietary fiber
75mg cholesterol
510mg potassium
85gm sodium

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