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Skinny Cajun Pork with Fresh Pepper Couscous

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By Betty Crocker Kitchens
Updated Sep 20, 2016
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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!

Skinny Cajun Pork with Fresh Pepper Couscous

  • Prep Time 15 min
  • Total 30 min
  • Servings 4
  • Ingredients 9
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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

Instructions

  • Step 
    1
    Sprinkle all sides of pork chops with Cajun seasoning. Coat peppers with nonstick cooking spray; set aside.
  • Step 
    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.)
  • Step 
    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

330 Calories
14g Total Fat
27g Protein
25g Total Carbohydrate
2g Sugars

Nutrition Facts

Serving Size: 3 ounces cooked meat plus 1 cup couscous mixture
Calories
330
Calories from Fat
120
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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