Microwave Pork Chop and Cabbage Casserole

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Microwave Pork Chop and Cabbage Casserole

Serves 4 (3 oz meat and 1/2 cup vegetables)

Vegetable nonstick cooking spray

3 cups ready-to-use slaw mix

1/2 cup dried apples

4 (3 oz) boneless pork chops

1 tsp caraway seeds

1 can (14.5 oz) fat-free reduced-sodium beef broth

2 tsp honey

Pinch cinnamon

Lightly coat 8x8 inch microwavable glass baking dish with cooking spray.

Place 1-1/2 cups slaw mix in baking dish, distributing evenly. Sprinkle 1/4

cup

of the dried apples over the slaw. Place chops on top of slaw-apple layer.

Repeat for second layer. Sprinkle with caraway seeds.

Pour broth over meat and vegetables. Cover with 9-inch square of waxed paper

and microwave on HIGH for 30 minutes. (If the microwave has no turntable,

turn casserole every 7 to 8 minutes.)

Remove dish from microwave and let rest, covered, for 5 minutes.

Serve each chop topped with cabbage and apple mixture. Drizzle each searing

with 1/2 tsp of honey and top with a pinch of cinnamon.

Serving suggestion:

Accompany with boiled tiny " new " red-skinned potatoes and steamed green

beans.

Exchanges:

2 vegetables, 2 meat

Calories 186;Fat 5g;Carbs 14g;Chol 46mg;Fiber 3g;Protein 22g;Sodium 120mg

Diabetic Cooking Jan/Feb 04