Health Advice



Diabetes Quick Fix: Whiskey Pork Chops with Rosemary Lentils

Linda Gassenheimer, Tribune News Service on

Published in Health Advice

Whiskey lends an intriguing flavor to this simple French pork dish. This is a hearty meal and takes about 20 minutes to make from start to finish.

Helpful Hints:

— You can buy whiskey in small splits at most liquor stores.

— Look for low-sodium, canned diced tomatoes in the market.

— Find minced garlic in the produce section of the market.


— Prepare first nine ingredients.

— While lentils cook, prepare mustard, whiskey and parsley.

— Cook mustard sauce and finish dish.

Shopping List:

To buy: 2 6-ounce boneless, center loin pork chops (3/4 to 1-inch thick), 1 can lentils, 1 can low-sodium diced tomatoes**, 1 package fresh rosemary, 1 small bottle whiskey, 1 jar Dijon mustard, 1 yellow onion and 1 bunch parsley.

Staples: olive oil, fat-free, low-sodium chicken broth*, minced garlic, salt and black peppercorns.

Shop Smart:

* Fat-free, low-sodium chicken broth, containing per cup: 20 calories, 0 g fat, 150 mg sodium.

** Canned low-sodium, no-sugar-added diced tomatoes, containing per cup: 41 calories, .3 g fat, .04 g saturated fat, 24 mg sodium.



Recipe by Linda Gassenheimer


2 6-ounce boneless, center loin pork chop (about 3/4 to 1 inch thick)

2 teaspoons olive oil

1/2 cup chopped yellow onion, diced

2 teaspoons minced garlic

Salt and freshly ground black pepper

3/4 cup fat-free, low-sodium chicken broth*

2 cups drained, low-sodium, canned diced tomatoes**

1 cup rinsed and drained canned lentils

1 teaspoon fresh rosemary (1/2 teaspoon dried)

1/2 cup whiskey

2 tablespoons Dijon mustard

1/4 cup chopped fresh parsley

Remove visible fat from pork chops. Heat oil in a large nonstick skillet over medium-high heat. Add pork chops, onion and garlic. Brown the pork on both sides, 1 minute per side. Sprinkle with salt and pepper to taste. Add broth, tomatoes, lentils and rosemary. Stir well. Bring to a simmer, lower heat to medium-low. Cover with a lid, and simmer 5 minutes. A meat thermometer should read 145 degrees for the pork. Remove the pork and lentils to two dinner plates. Add whiskey to the remaining juices in the skillet. Raise the heat to high and reduce by half. Add the mustard and blend in to make a smooth sauce. Slice the pork and place on top of the lentils. Spoon the sauce over the sliced pork. Sprinkle parsley on top. Serve on two dinner plates.

Yield 2 servings.

Per serving: 599 calories, 111 calories from fat, 12.3 g fat, 2.7 g saturated fat, 6.1 g monounsaturated fat, 120 mg cholesterol, 51.8 g protein, 37.3 g carbohydrates, 12.1 g dietary fiber, 9.5 g sugars, 560 mg sodium, 1696 mg potassium, 688 mg phosphorus.

Exchanges: 2 starch, 2 vegetable, 6 lean protein, 1 alcohol.

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