Pork Chop Casserole with Peppers and Onions
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Serves4 (1 chop each)
SWAP ScoreWhat's this?
Ingredients
- 1 teaspoon canola oil
- 1 pound boneless pork chops
- 1 medium onion, sliced
- 1 medium green pepper, sliced
- 1 medium red bell pepper, sliced
- 2 cups chicken broth, low-sodium
- 1 cup long grain white rice, uncooked
- 1 14.5-ounce can diced tomatoes
Directions
- Preheat oven to 350 degrees F.
- Heat oil in a skillet over medium-high heat.
- Add pork chops and brown on both sides, about 3 minutes per side.
- Place chops into baking dish. Top each one with 1/4 of the pepper and onion slices.
- Add the chicken broth, rice, and diced tomatoes with juice to the dish.
- Cover with foil, and bake for 45 minutes.
Recipe Tips
Substitute brown rice for white rice, just add 1/2 cup water with the broth.
Use any type of broth, such a vegetable or beef broth.
Nutrition Facts
Pork Chop Casserole with Peppers and Onions
Amount Per Serving
Calories 384
Calories from Fat 162
% Daily Value*
Total Fat 18g
28%
Saturated Fat 6g
30%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 8g
Cholesterol 85mg
28%
Sodium 262mg
11%
Potassium 876mg
25%
Total Carbohydrates 23g
8%
Dietary Fiber 3g
12%
Sugars 6g
Protein 35g
70%
Vitamin A
29%
Vitamin C
142%
Vitamin D0%
Calcium
5%
Iron
13%
* Percent Daily Values are based on a 2000 calorie diet.
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