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Skinny Cajun Pork with Fresh Pepper Couscous

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Skinny Cajun Pork with Fresh Pepper Couscous
  • Prep Time 15 min
  • Total Time 30 min
  • Servings 4
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50% less sat fat • 43% less sodium than the original recipe. With the help of quick-cooking staples like boneless pork chops and couscous, this delicious meal is ready in snap!

Ingredients

4
boneless lean pork top loin chops, cut 3/4 inch thick and trimmed of fat (about 1 pound total)
1/2
teaspoon salt-free Cajun seasoning
1
medium red or orange sweet pepper, seeded and quartered
1
medium fresh poblano chile pepper, seeded and quartered
1
medium fresh jalapeño chile pepper, seeded and halved
Nonstick cooking spray
1
cup reduced-sodium chicken broth
2/3
cup whole wheat couscous
1/2
cup sliced almonds, toasted

Directions

  • 1 Sprinkle all sides of pork chops with Cajun seasoning. Coat peppers with nonstick cooking spray; set aside.
  • 2 For a charcoal grill, place pork chops, sweet pepper quarters, and poblano pepper quarters on the rack directly over medium coals. Grill, uncovered, for 7 to 9 minutes or until chops are slightly pink in centers (160°F) and peppers are crisp-tender, turning once halfway through grilling. Add jalapeño pepper halves to the grill for the last 2 to 3 minutes of grilling. (For a gas grill, preheat grill. Reduce heat to medium. Place chops, sweet pepper quarters, and poblano pepper quarters on grill rack over heat. Cover and grill as above, adding jalapeño pepper halves to grill as above.)
  • 3 Meanwhile, in a medium saucepan, bring chicken broth to boiling; add couscous. Remove from heat. Cover and let stand for 5 minutes. Slice sweet pepper and poblano pepper quarters into bite-size strips. Finely chop jalapeño pepper halves. Stir peppers and almonds into couscous. Serve couscous mixture with pork chops.
Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 3 ounces cooked meat plus 1 cup couscous mixture
Calories
330
(
Calories from Fat
120
)
Daily Value
Total Fat
14g
21%
(
Saturated Fat
3g
14%
,
Trans Fat
0g
)
Cholesterol
55mg
19%
Sodium
180mg
7%
Potassium
440mg
13%
Total Carbohydrate
25g
8%
(
Dietary Fiber
4g
15%
,
Sugars
2g
)
Protein
27g
Daily Value*:
Vitamin A
20%
20%
Vitamin C
50%
50%
Calcium
4%
4%
Iron
8%
8%
Exchanges:
1 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 3 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 2 1/2 Fat;
Carbohydrate Choice
1 1/2
*Percent Daily Values are based on a 2,000 calorie diet.
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