Southwest Pork Chops
1 can (15 oz) chicken broth
2 tablespoons taco seasoning, divided
2 cups uncooked instant rice
4 boneless loin pork chops (approx 1 pound)
1/2 medium bell pepper, sliced or chopped
1/4 cup sliced green onions, divided
1 can (15 oz) black beans, drained and rinsed
1 can (15 oz) whole kernel corn, drained
1 1/2 cup shredded part skim Mozzarella cheese
Sour cream, sliced black olives, salsa, cilantro – optional garnishes
1. Pork Packets method:
Bring broth and 1 tablespoon taco seasoning to a boil; stir in uncooked instant rice, cover and remove from heat; allow to stand 5 minutes.
Cut 4 squares of heavy foil (approximately 16×16 inches). Spray each square with non-stick spray. Place one pork chop in the middle of each square; sprinkle remaining taco seasoning equally over pork chops. Partially pull foil up around each chop creating a dish shape around the pork chop.
Drain corn; drain and rinse black beans. Equally divide and spoon beans and corn on top each pork chop. Arrange bell pepper slices and 1/2 the sliced green onions on top beans and corn; spoon cooked rice onto pork packets. Pull foil around pork ingredients and twist to form a sealed pouch or packet (alternate method to seal, bring edges of foil together and make tight 1/2-inch folds; roll and fold ends up creating a flat sealed packet). Place packets on grill, over hot coals, or in 450 degree oven. Cook 20-30 minutes or until pork is cooked. Remove packets from heat and place on individual plates. Carefully open packets to avoid steam burns, sprinkle with shredded cheese. Serve with a dollop sour cream, sliced green onions, olives, cilantro and salsa; include a glass of milk and fruit of choice.
2. Skillet Meal/Casserole method:
Preheat oven to 450 degrees. Place uncooked rice in bottom of 9×9 baking dish or casserole dish with a lid. Sprinkle 1 tablespoon taco seasoning over rice. Place pork chops on rice; sprinkle chops with remaining 1 tablespoon seasoning. Arrange green pepper slices and 1/2 the sliced green onions over pork chops. Drain corn, drain and rinse black beans; spoon beans and corn on pork chops; pour chicken broth over all ingredients. Cover and bake 20-30 minutes or until pork is cooked through. Remove cover and sprinkle with shredded cheese; return to oven and bake until cheese is melted. Serve with dollop sour cream, sliced green onions, olives, cilantro and salsa. Include a glass of milk and fruit of choice.
Notes:
Easy one-dish-dinner can be in the kitchen or at camp. To reduce sodium by 400-600 mg per serving, use a low-sodium chicken broth and or low sodium corn and beans. Nutrition analysis does not include sour cream, olives or salsa. Serves 4
For nutritional analysis, go to www.UtahDairyCouncil.com
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