Sticky Pork Chops

Difficulty | Serves 4 | Book 4

Sticky Pork Chops Cookbook 4
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⅓ cup plum sauce (in jar)
2 teaspoons sweet chilli sauce
1 tablespoon soy sauce 43% less salt
2 tablespoons honey
4 x 175g lean mid loin pork chops
cooking spray
½ teaspoon crushed garlic (in jar)
½ teaspoon crushed ginger (in jar)
⅛ teaspoon Chinese 5 spice

Per serve
FatTotal3.4g
Saturated1.2g
Fibre0.2g
Protein40.9g
CarbsTotal25.6g
Sugar21.8g
Sodium298mg
Kilojoules1237 (cals 295)
GI RatingLOW

Method

  1. Combine plum, sweet chilli and soy sauce and honey together in a small bowl.
  2. Fry pork chops in a large non-stick frypan that has been generously coated with cooking spray, until cooked to your liking. Remove chops, onto a plate, leave to one side.
  3. Re-spray frypan with cooking spray and sauté garlic, ginger, honey mixture and Chinese 5 spice, mixing well. Once boiled, simmer for 2 minutes.
  4. Return chops to pan to reheat and coat with sauce.

NOTE: An adapted version of this recipe is also in Cooking for 1 or 2 people

Suitable to be frozen.

Scroll down to watch me make this recipe

Dietitian's tip

The honey adds flavour and small quantities can be included in the eating plan for people with diabetes.

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Watch me make it here

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