These Asian-inspired Hawaiian pork chops are with pineapple and steeped in a slightly sweet and boldly savory glaze you'll love!
(Makes 4 servings)
Source: BODi On-Demand Nutrition Blog.
Prep Time: 20 mins Cook Time: 3 hrs 30 mins Total Time: 3 hrs 50 mins
What You Need
½ cup cold water
3 Tbsp. corn starch preferably GMO-free
¼ cup reduced-sodium soy sauce
1 Tbsp. raw honey
2 Tbsp. all-natural ketchup, no sugar added
2 8-oz. cans pineapple slices in juice, reserve liquid divided use
3 Tbsp. rice vinegar
2 cloves garlic finely chopped
nonstick cooking spray
1 lb. raw lean, center-cut pork chops
2 cups cooked brown rice
1 Tbsp + 1 tsp. finely chopped fresh cilantro
How To Make
Combine water and cornstarch in a small bowl; whisk to blend. Set aside.
Combine soy sauce, honey, ketchup, pineapple juice, vinegar, and garlic in a medium bowl; whisk to blend.
Add cornstarch mixture to soy sauce mixture; whisk to blend. Set aside.
Lightly coat inside of a 3-quart slow cooker with spray.
Add half of soy sauce mixture, pork chops, pineapple, and remaining soy sauce mixture; cover. Cook on high for 3 to 3½ hours (or low for 5 to 6 hours), or until pork chops are tender and cooked through.
Serve each pork chop with ½ cup rice. Evenly divide sauce and pineapple between pork chops. Sprinkle each with 1 tsp. cilantro.
Recipe Notes
You can substitute 1½ cups sliced fresh pineapple for canned. Use ½ cup of unsweetened pineapple juice for the liquid.
Estimated Nutritional Information (per serving):
Calories 401 - Calories from Fat 54
% Daily Value*
Fat 6g - 9%
Saturated Fat 2g - 13%
Cholesterol 64mg - 21%
Sodium 646mg - 28%
Carbohydrates 54g - 18%
Fiber 3g - 13%
Sugar 20g - 22%
Protein 27g - 54%
* Percent Daily Values are based on a 2000 calorie diet.
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