Pork Marsala Casserole
serves 4

Pork Marsala Casserole

A lovely all in one meal that's healthy and tasty. This is a perfect way to introduce some nice high fiber brown rice into your families diet.

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10 cups water
1 cup brown rice 
2 pork chops (cut into 4 portions)
1 tablespoon olive oil
2 ears husked fresh corn, cut the kernels from the cob
1 cup fresh green beans, trimmed
1/2 cup chopped onion

2-3 cloves chopped garlic
1 (14.5 ounce) can no-sodium diced tomatoes
1/3 cup Marsala
1/3 cup low-sodium chicken broth
1/3 cup water
1/4 cup non-fat plain Greek yogurt
1 tablespoon cornstarch+1 tablespoon cold water mixed well

1. Bring 10 cups water to boil in a large saucepan.
2. Using a strainer, rinse the brown rice well. Add rice to boiling water.
3. Cook rice uncovered for 30 minutes. (You will be boiling the rice just like when you make pasta.) 
4. While the rice is cooking, heat a large skillet with the oil and brown both sides of the pork chops. 
5. Remove pork chops when browned, about 3-5 minutes per side. Set aside.
6. In the same skillet saute the corn kernels, green beans, onion and garlic until tender. Add tomatoes stirring well, cook 3-4 minutes more. Set aside.
7. Marsala sauce: simmer Marsala, low-sodium chicken broth and water in a medium saucepan for 15 minutes.
8. Add 1/4 cup non-fat plain Greek yogurt, simmer about 3 minutes. Add cornstarch and cold water, stir until thick. 
   
9. To assemble the casserole, coat a large baking dish with cooking spray. Place the rice on the bottom, then the vegetables and pork chops.
10. Top with the marsala sauce and cover dish with foil. 
11. Bake in a 350 degree oven for 30-35 minutes, or until pork is done.

Calories 435, Fat 15.1g, Cholesterol 34mg, Sodium 95mg
Carbohydrates 55.4g, Fiber 5.6g, Sugars 6.4g, Protein 17.1g