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 |
- Bring 10 cups water to boil in a large saucepan.
- Using a strainer, rinse the brown rice well. Add rice to boiling water.
- Cook rice uncovered for 30 minutes. (You will be boiling the rice just like when you make pasta.)
- While the rice is cooking, heat a large skillet with the oil and brown both sides of the pork chops.
- Remove pork chops when browned, about 3-5 minutes per side. Set aside.
- 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.
- Marsala sauce: simmer Marsala, low-sodium chicken broth and water in a medium saucepan for 15 minutes.
- Add 1/4 cup non-fat plain Greek yogurt, simmer about 3 minutes. Add cornstarch and cold water, stir until thick.
- To assemble the casserole, coat a large baking dish with cooking spray. Place the rice on the bottom, then the vegetables and pork chops.
- Top with the marsala sauce and cover dish with foil.
- 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
Carbohydrates 55.4g, Fiber 5.6g, Sugars 6.4g, Protein 17.1g
