Diabetic Recipes

Pork Chops with Wild Mushrooms


(makes 4 servings)

1/8 ounce (3.5 g) dried wild mushrooms, such as morels, mixed Italian etc.
1/2 cup (125 ml) boiling water
olive oil cooking spray
4 center-cut boneless loin pork chops, 4 ounces each (120g), all fat removed
freshly ground pepper
3 ounces (90 g) fresh oyster or shiitake mushrooms
1/2 cup (120 ml) canned fat-free, low-sodium chicken broth
1/4 cup (60 ml) dry white wine
2 springs fresh thyme
  1. In a bowl, place the dried mushrooms and cover with boiling water. Follow package directions to dehydrate. Drain the mushrooms. Reserve 1/4 cup (60 ml) of the mushroom soaking liquid.
  2. Lightly coat a nonstick skillet with cooking spray. Add the chops and cook uncovered for about 5 minutes over medium heat. Turn the chops, season with pepper, reduce heat, and cook for another 8 to 9 minutes. Transfer the chops to a plate, cover, and keep warm.
  3. Recoat the same skillet with cooking spray and add both the dried and the fresh mushrooms. Sauté for 4 to 5 minutes. Raise the heat and add the chicken broth, wine, reserved mushroom soaking liquid, and thyme, Reduce the liquid by half.
  4. To serve, place the pork on separate plates. Divide the mushrooms between the portions and spoon the sauce on top.
Per serving: 173 calories (31% calories from fat), 26 g protein, 6 g total fat (2.0 g saturated fat), 2 g carbohydrates, trace dietary fiber, 72 mg cholesterol, 508 mg potassium, 80 mg sodium
Diabetic exchanges: 3 lean protein