Courtesy of CanolaInfo
4Servings•10 Min.Prep Time•10 Min.Cook Time•
原料：
- 1/4 c. fat free sour cream
- 1 Tbsp. Dijon mustard
- 1 Tbsp. canola oil
- 1 Tbsp. skim milk
- 1/2 tsp. grated lemon rind
- 1 Tbsp. lemon juice
- 1/2 tsp. dried rosemary leaves, crushed
- 1/4 tsp. black pepper
- 1/4 tsp. salt
- canola oil cooking spray
- 8 whole green onions, trimmed
- 4 (4 oz.) boneless center cut pork chops, trimmed of fat
- 1/4 tsp. salt
- 1/4 tsp. black pepper
- 1 c. water
- 1/2 c. fast cooking brown rice
说明：
- Preheat grill or broiler.
- In a small bowl, combine sour cream, mustard, oil, milk, lemon rind, lemon juice, rosemary, pepper and salt. Stir until well blended.
- Lightly coat the green onions with cooking spray and set aside. Sprinkle remaining salt and pepper over both sides of the pork chops.
- Coat a cold grill rack or broiler rack with cooking spray, heat grill or broiler pan and cook pork chops 4 min. Turn pork chops over and place green onion on rack alongside the pork, cook 4 min. longer or until pork is slightly pink in the center. Turn the onions midway.
- Meanwhile, cook the rice according to directions on the pkg. omitting any salt or fat. Remove pork and onions from the grill. Coarsely chop the onions and toss with the rice, spoon the sauce over the rice mixture and top with the pork.
*Before preparing rice, check the package directions along with the amounts. You will want 2 c. cooked rice. Rice companies vary in amounts to use and cooking times.
营养：
| 成分 | 数值 |
|---|
| Calories | 260 |
| Total Fat | 10g |
| Saturated Fat | 3g |
| Cholesterol | 75mg |
| Total Carbs | 14g |
| Fiber | 1g |
| Protein | 28g |
| Sodium | 480mg |