In addition to a cholesterol-balancing fiber boost from the prunes, this recipe features olive oil and walnuts, which are both high in monounsaturated fatty acids. A moderate-fat diet that’s rich in these healthy fats may actually be twice as good for your heart as a low-fat diet. Nuts also have vitamin E, magnesium, copper, and photochemical that have been linked to heart health. Let’s know detail about heart healthy pork chops with walnuts and prunes recipe.
- 4 bone-in pork chops (6-8 oz each; ¾” thick)
- ¼ tsp rubbed sage
- 1 Tbsp olive oil
- 6 pitted prunes (2-3 oz), chopped
- ½ c apple cider
- ¾ c dry white wine or apple cider
- 2 Tbsp chopped walnuts
- Season pork with sage, ½ tsp salt, and ¼ tsp pepper. Heat oil in large skillet over medium-high heat. Add pork and cook, turning, until browned on both sides, 5 to 6 minutes. Remove to plate and keep warm.
- Add prunes, cider, and wine to skillet and cook about 2 minutes. Return chops to skillet and cook until pork is cooked through, 5 to 6 minutes. Remove chops to plates and spoon prunes on top. Reduce pan juices to about 2 Tbsp and spoon juices over pork. Sprinkle with walnuts.
NUTRITION (per serving) 409 cal, 44 g pro, 19 g carb, 1 g fiber, 15 g fat, 3 g sat fat, 413 mg sodium
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