Pork Chops And Rice Casserole
|Lean rib pork chops||4 , trimmed of fat|
|Dried rosemary||1 Teaspoon, crumbled|
|Black pepper||1⁄8 Teaspoon|
|Non-stick cooking spray||1|
|Low sodium beef broth||3⁄4 Cup (12 tbs)|
|Long grain rice||1⁄4 Cup (4 tbs)|
|Yellow onion||1 Small, cut into 4 thick slices|
|Ripe tomato||1 Small, cored and cut into 4 thick slices|
|Sweet green pepper||1 Small, cored, seeded, and cut into 4 thick rings|
Preheat the oven to 350°F.
Rub both sides of each pork chop with 1/2 teaspoon of the rosemary and with the pepper.
Lightly coat a heavy 12 inch skillet with the cooking spray and place over moderately high heat for 1 minute.
Add the chops to the skillet and brown them, uncovered, for 3 to 4 minutes on each side.
Transfer the pork chops to an ungreased 1 quart baking dish and add the beef broth, rice, and remaining rosemary.
Place an onion slice, a tomato slice, and a green pepper ring on each chop.
Cover and bake for 45 minutes or until the chops are cooked through and tender.
Serving size: Complete recipe
Calories 1050 Calories from Fat 472
% Daily Value*
Total Fat 53 g80.9%
Saturated Fat 18.4 g91.9%
Trans Fat 0 g
Cholesterol 267 mg89%
Sodium 357.2 mg14.9%
Total Carbohydrates 55 g18.2%
Dietary Fiber 6.3 g25.4%
Sugars 8.5 g
Protein 96 g192.3%
Vitamin A 97.5% Vitamin C 293.6%
Calcium 10.5% Iron 15.6%
*Based on a 2000 Calorie diet