Recipes: Casseroles

the recipes

december 2003

Casseroles

Pork Chop Casserole

(makes 4 servings)

	olive oil cooking spray
1	medium onion, halved and thinly sliced
3	large cloves garlic, minced
1/4	cup finely minced celery plus some leaves
1/3	cup unseasoned bread crumbs
1/4	teaspoons crushed dried thyme
1/4	teaspoon crushed dried sage
4	center-cut boneless pork chops, cut about 3/4-inch thick
	Salt (optional)
	Freshly ground pepper
	Dijon mustard, to taste
8	tiny new potatoes, about 4 ounces total, scrubbed and cut in half

Preheat oven to 400°F. Lightly coat a shallow 3-quart casserole with cooking spray. Separate the onion into separate rings and place in the casserole.
Lightly coat a large nonstick skillet cooking spray and set over medium heat. Add the garlic and celery, and sauté, stirring constantly, until vegetables are wilted, about 5 minutes. Stir in the breadcrumbs, thyme, and sage. Remove from heat.
Trim all fat from pork chops. Season with salt (if using) and pepper to taste. Place the chops on top of the onions. Lightly spread with Dijon mustard and press the breadcrumb mixture onto the top of each chop. Surround with the potatoes. Lightly coat the chops and potatoes with the cooking spray.
Bake, uncovered until pork is done, about 40 to 45 minutes. Serve immediately.

Per serving:	307 calories (38% calories from fat), 23 g protein, 13 g total fat (4.6 g saturated fat), 23 g carbohydrate, 3 g dietary fiber, 66 mg cholesterol, 476 mg sodium, 360 mg potassium
Diabetic exchanges:	3 lean meat, 1 1/2 carbohydrate (1 bread/starch, 1/2 vegetable)

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