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Cajun Pork Chops with Okra Succotash

meal-of-the-week

Serves 4

Prep time: 22 minutes

Cook time: 22 minutes

Per serving: 360 calories, 14g fat, 5g saturated fat, 80mg cholesterol, 600mg sodium, 27g carbohydrate, 4g fiber, 31g protein


5 tsp. Cajun seasoning

4 (5- to 6-oz.) bone-in center-cut rib pork chops (1/2-inch thick), at room temperature

3 tsp. olive oil, divided

1 shallot, minced

2 cups frozen cut okra, thawed and patted dry with paper towels

1 cup frozen shelled edamame, thawed

1 cup fresh corn kernels (about 2 ears corn)

1 cup grape tomatoes, sliced in half lengthwise

3 tbsp. low-sodium chicken broth

  1. Rub 4 teaspoons of the seasoning evenly on all sides of chops. In a large skillet heat 2 teaspoons of the oil over medium-high heat. Add chops; cook 5 to 6 minutes per side or until browned and heated through (145°F). Transfer to a plate; let rest while preparing succotash.
  2. Meanwhile, for the succotash, heat remaining 1 teaspoon oil to skillet over medium heat. Add shallot; sauté 1 minute or until softened. Add okra, edamame, corn, tomatoes, broth and remaining 1 teaspoon seasoning. Cook and stir 4 to 5 minutes or until vegetables are tender.
  3. Return chops to skillet. Cover with lid and cook 1 to 2 minutes or just until heated through. Transfer chops and succotash to individual plates, and serve.

Make it a meal: Serve with polenta and braised collard greens.

[[Talking Points]]

What is Okra?
Okra is a plant of the mallow family. It has long, ridged seedpods and is often used to thicken stews and soups. Okra tends to gets a bad rap for its slime factor. Here is an easy way to reduce the slimy texture. You can soak okra in vinegar for 30 minutes before cooking it. Rinse it, and pat dry with paper towels before cooking.

Nutrition: Corn
Corn is low in fat and sodium. It has no cholesterol and is a good source of vitamin C and fiber.

 

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