Baked Barbecue Pork Chops

An old family favorite that your family will love -- and it is healthy!

Yield

4 servings

Ingredients

4 boneless pork loin chops (3/4 inch thick and 4 ounces each)
1/2 teaspoon salt, divided
1/4 teaspoon pepper
2 teaspoons canola oil
1/3 cup water
1/4 cup ketchup
2 tablespoons cider vinegar
1/4 teaspoon celery seed
1/8 teaspoon ground nutmeg
1 bay leaf

Directions

Preheat oven to 350°F (177°C). Sprinkle pork chops with 1/4 teaspoon salt and pepper. In a large nonstick skillet coated with cooking spray, cook chops in oil for 3 to 4 minutes on each side or until browned.

Transfer to an 8-inch square baking dish coated with cooking spray. In a small saucepan, combine the water, ketchup, vinegar, celery seed, nutmeg, bay leaf and remaining salt; bring to a boil. Pour over pork.

Cover and bake for 15 to 20 minutes or until a meat thermometer reads 160°F (71°C). Discard bay leaf.

Nutritional Information

1 pork chop equals 190 calories, 9 g fat (3 g saturated fat), 55 mg cholesterol, 505 mg sodium, 5 g carbohydrate, trace fiber, 22 g protein. Diabetic Exchanges: 3 lean meat, 1/2 fat.

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