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Spicy Pork Chop Casserole
 
   
Nonstick cooking spray
 
2 cups frozen corn
 
2 cups frozen diced hash brown potatoes
 
1 can (14 1/2 ounces) diced low-sodium tomatoes
 
2 teaspoons chili powder
 
1 teaspoon dried oregano leaves
 
1/2 teaspoon ground cumin
 
118 teaspoon crushed red pepper
 
1 teaspoon olive oil
 
4 boneless pork loin chops, fat removed (12 ounces total)
 
1/4 teaspoon black pepper
 
1/4 cup (1 ounce) shredded reduced- fat Monterey Jack cheese (optional)
 
   
1. Preheat oven to 375*.
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Spicy [[Pork]] Chop Casserole
2. Lightly spray nonstick skillet with cooking spray. Add corn; cook and
 
stir over medium-high heat about 5 minutes or until corn begins to brown.
 
Add potatoes;cook and stir about 5 minutes more or until potatoes begin to
 
brown.
 
Add tomatoes, chili powder, oregano,cumin and red pepper; stir to combine.
 
3. Spray 8X8X2-inch baking dish with cooking spray. Place corn mixture in
 
dish.
 
4. Wipe cooled skillet clean with paper towel. Add oil and pork chops to
 
skillet. Cook pork chops over medium-high heat 2 minutes on both sides,
 
Remove pork chops; place on top of corn mixture in baking dish., Sprinkle
 
with pepper. Bake, uncovered, 20 minutes or until meat is juicy and barely
 
pink in center Sprinkle with cheese, if desired. Let stand 2 to 3 minutes.
 
   
Makes 4 servings (1 chop and 3/4 cup mixed vegetables)
 
   
Exchanges: 2 starch, 3 (VL) Meat, 2 1/2 veg
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Nonstick [[cooking spray]]
Per serving: cal 399 , fat 11 g, sat fat 4 g, carb 43 g, prot 34 g, chol
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*2 Cups Frozen [[corn]]
74 mg, sod 666 mg, fib 4 g
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*2 Cups Frozen Diced Hash Brown [[potatoes]]
  +
*1 Can (14 1/2 Ounces) Diced Low-Sodium [[tomatoes]]
  +
*2 Teaspoons [[chili powder]]
  +
*1 Teaspoon Dried [[oregano]] Leaves
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*1/2 Teaspoon Ground [[cumin]]
  +
*118 Teaspoon [[crushed red pepper]]
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*1 Teaspoon [[olive oil]]
  +
*4 Boneless [[Pork]] Loin Chops, Fat Removed (12 Ounces Total)
  +
*1/4 Teaspoon [[black pepper]]
  +
*1/4 Cup (1 Ounce) Shredded Reduced- Fat Monterey [[jack cheese]] (optional)
   
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*1. Preheat Oven to 375*.
  +
*2. Lightly Spray Nonstick Skillet With [[cooking spray]]. Add [[corn]]; Cook AndStir Over Medium-High Heat About 5 Minutes or Until [[corn]] Begins to Brown.Add [[potatoes]];cook And Stir About 5 Minutes More or Until [[potatoes]] Begin ToBrown.
   
==Contributed by :==
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Add [[tomatoes]], [[chili powder]], [[oregano]],[[cumin]] And [[red pepper]]; Stir to Combine.
* [http://groups.yahoo.com/group/catsrecipes/ Catsrecipes Y-Group]
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*3. Spray 8x8x2-Inch Baking Dish With [[cooking spray]]. Place [[corn]] Mixture InDish.
[[Category:catsrecipes]]
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*4. Wipe Cooled Skillet Clean With Paper Towel. Add [[oil]] And [[Pork]] Chops ToSkillet. Cook [[Pork]] Chops Over Medium-High Heat 2 Minutes on Both Sides,Remove [[Pork]] Chops; Place on Top of [[corn]] Mixture in Baking Dish., SprinkleWith [[pepper]]. Bake, Uncovered, 20 Minutes or Until Meat is Juicy And BarelyPink in Center Sprinkle With [[Cheese]], if Desired. Let Stand 2 to 3 Minutes.
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  +
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Makes 4 Servings (1 Chop And 3/4 Cup Mixed Vegetables)
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  +
  +
Exchanges: 2 Starch, 3 (vl) Meat, 2 1/2 Veg
  +
  +
Per Serving: [[cal]] 399 , Fat 11 g, Sat Fat 4 g, Carb 43 g, Prot 34 g, Chol
  +
*74 Mg, Sod 666 Mg, Fib 4 g
  +
  +
  +
==contributed by :==
  +
* [http://Groups.Yahoo.Com/Group/Catsrecipes/ Catsrecipes Y-Group]
  +
[[category:catsrecipes]] [[Category:Red pepper flakes Recipes]] [[Category:Cayenne pepper Recipes]] [[Category:Chili powder Recipes]] [[Category:Pepper Recipes]] [[Category:Jack cheese Recipes]] [[Category:Cooking spray Recipes]] [[Category:Olive oil Recipes]] [[Category:Potato Recipes]] [[Category:Tomato Recipes]] [[Category:Pork Recipes]] [[Category:Oregano Recipes]] [[Category:Cumin Recipes]] [[Category:Cheese Recipes]] [[Category:Corn Recipes]] [[Category:Oil Recipes]] [[Category:Slaked lime Recipes]]

Revision as of 14:13, March 20, 2007


Spicy Pork Chop Casserole


Nonstick cooking spray

  • 1. Preheat Oven to 375*.
  • 2. Lightly Spray Nonstick Skillet With cooking spray. Add corn; Cook AndStir Over Medium-High Heat About 5 Minutes or Until corn Begins to Brown.Add potatoes;cook And Stir About 5 Minutes More or Until potatoes Begin ToBrown.

Add tomatoes, chili powder, oregano,cumin And red pepper; Stir to Combine.

  • 3. Spray 8x8x2-Inch Baking Dish With cooking spray. Place corn Mixture InDish.
  • 4. Wipe Cooled Skillet Clean With Paper Towel. Add oil And Pork Chops ToSkillet. Cook Pork Chops Over Medium-High Heat 2 Minutes on Both Sides,Remove Pork Chops; Place on Top of corn Mixture in Baking Dish., SprinkleWith pepper. Bake, Uncovered, 20 Minutes or Until Meat is Juicy And BarelyPink in Center Sprinkle With Cheese, if Desired. Let Stand 2 to 3 Minutes.


Makes 4 Servings (1 Chop And 3/4 Cup Mixed Vegetables)


Exchanges: 2 Starch, 3 (vl) Meat, 2 1/2 Veg

Per Serving: cal 399 , Fat 11 g, Sat Fat 4 g, Carb 43 g, Prot 34 g, Chol

  • 74 Mg, Sod 666 Mg, Fib 4 g


contributed by :

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