Whether marinated, grilled, pan-fried, or baked, the possibilities of creating a low fat dinner from pork chops are myriad. The key to avoiding a fattening pork chop dinner is pairing it with either a low fat side dish -- like wild rice or steamed vegetables -- or a low fat sauce. Blackberry pork chops only yield 8 g of fat and involve a blackberry reduction that adds a fruity zing.
Step 1
Season each pork chop thoroughly with salt and pepper.
Step 2
Heat 2 tsp. olive oil in a large skillet or sauté pan over medium-high heat.
Step 3
Lay the chops in when the oil begins to smoke slightly and cook on both sides for three minutes.
Step 4
Transfer the chops to a plate and let them rest for at least 10 minutes.
Step 5
Use the same skillet, with drippings and renderings kept intact, to heat up another teaspoon of olive oil under medium heat.
Step 6
Add the chopped shallots and thyme, stirring for approximately 30 seconds.
Step 7
Smother the shallots and thyme with brewed black tea, blueberry or grape juice, chicken broth, and balsamic vinegar. Bring the broth mixture to a boil.
Step 8
Reduce to low heat, add 2 tsp. butter, then add the blackberries. Simmer until the butter is completely melted.
Step 9
Spoon out the blackberry reduction over each pork chop and serve.
Tips and Warnings
- Instead of fresh or frozen blackberries, substitute blueberries or raspberries.
- Wash all prep surfaces and hands with soap and warm water after handling raw pork.
Things You'll Need
- 4 (4-oz.) pork chops, trimmed
- ¼ tsp. sea or kosher salt
- ¼ tsp. ground pepper
- 1 large skillet or sauté pan
- 3 tsp. olive oil
- ½ cup shallots, chopped
- 1 tsp. thyme
- ½ cup black tea, brewed
- ½ cup blackberry, blueberry, or grape juice
- ½ cup chicken broth, low-sodium
- 2 tbsp. balsamic vinegar
- 2 tsp. cornstarch
- 2 tsp. water
- 1 cup blackberries, fresh or frozen
- 2 tsp. butter
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