Blue Cheese ‘n’ Chops


Kick up the flavor with these delicious and healthy pork chops on a bed of cheesy rice.


Nonstick cooking spray
2½ cups cooked brown rice
4 green onions, sliced (about ½ cup)
cup apple juice
¼ cup chopped toasted walnuts (optional)
¼ teaspoon salt
teaspoon dried thyme, crushed
¼ teaspoon salt
¼ to ½ teaspoon pepper
4 boneless pork loin chops, cut ½ to ¾ inch thick (about 12 ounces total)
1 red pear, cored and chopped
¼ cup crumbled blue cheese


1. Spray a 2-quart square baking dish and a large skillet with nonstick coating; set aside. In a large bowl combine the cooked rice, green onions, 2 tablespoons of the apple juice, the walnuts (if desired), ¼ teaspoon salt, and the teaspoon pepper. Spoon rice mixture into prepared baking dish.

2. In a small bowl stir together the thyme, ¼ teaspoon salt, and the ¼ to ½ teaspoon pepper. Rub onto both sides of chops. Cook chops in skillet over medium-high heat until browned, turning once. Arrange browned chops on top of rice mixture. Pour remaining apple juice over chops.

3. Bake, covered, in a 350° oven about 30 minutes or until no pink remains in chops and juices run clear. Transfer chops to serving plates. Stir chopped pear and blue cheese into hot rice mixture; serve with chops.

Serves 4
Serving size: 1 chop plus cup rice mixture

Per serving
Calories: 305
Total Fat: 9 g
Sat: 5 g
Protein: 17 g
Carb: 38 g
Fiber: 3 g
Cholesterol: 45 mg
Sodium: 416 mg

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