People those who suffer from diabetes are the one who are mostly confused on what to eat and what not to eat. In today’s post I am sharing a recipe for the people who are suffering from diabetes. Well, it doesn't mean if you are not suffering from this symptom you can’t eat it. In short, this recipe is healthy – it just have 297kcal of calories per serving, and fat just about 12g and carbohydrates is about 9g per serving. This simple recipe is healthy, yummy and absolutely delightful. You can in fact make this recipe even for parties and get together if you want.
The most amazing thing is it’s a pork recipe, still its fit for weight watchers and dieters. So now you don’t have to dissatisfy your taste buds. Explore the flavors and richness in food and still be fit and healthy!
If I talk about the diabetes, approximately 90% (in type I and type II diabetes) of people are suffering from type II diabetes. In this, person has high blood glucose (blood sugar) due to inadequate insulin or when body cells do not respond to this insulin properly. Overweight and obese people have a much higher risk of developing type II diabetes compared to those with a healthy body weight.
From a research done by medical association, 8.5% of the US population have diabetes - 25.8 million children and adults and 18.8 million people have been diagnosed with diabetes. :O. I don’t want to scare you all here, but just want to acknowledge that a healthy lifestyle is key to a healthy body. Avoid junk foods and fast foods instead go for home cooked meals. Nevertheless, let’s start cooking our healthy recipe for all.
This recipe can serve up to 4 servings
Marinating time: 1 hour | Preparation time: 15 minutes | Cooking time: 30 minutes | Total: 45 minutes
- 4 (8 ounces) bone-in pork center-cut chops, cut 3/4 inch thick
- 2 teaspoons canola oil
- 1 tablespoon Sugar and Spice Rub** (recipe is given in the end)
- 1/4 cup dry white wine
- 1 tablespoon canola oil
- 2 cups thinly sliced Granny Smith apples
- ½ cup reduced-sodium chicken broth or chicken stock
- 1 sprig fresh thyme (2 teaspoons if you are using dry thyme)
- Clean fat from chops. Brush 2 teaspoons oil over all sides of chops. Sprinkle chops evenly with Sugar and Spice Rub; rub in with your fingers. Cover with plastic wrap; chill in refrigerator for 1 hour.
- Now, preheat a large skillet pan over medium-high heat for 2 minutes. Add 1 tablespoon oil and add chops in it; cook it for 10 to 12 minutes or until golden brown and juices run clear (160 degrees F), turning once. Transfer chops to a warm platter; cover and keep it warm.
- Remove skillet pan from heat. Slowly add wine to hot skillet, stirring to scrape up any browned bits from bottom of skillet. Return skillet to heat.
- Now, add sliced apples, broth, and thyme. Bring it to boiling and then reduce heat. Simmer, covered it for 3 minutes or just until apples are tender and soft. Using a slotted spoon, transfer apples to a small bowl; cover and keep warm. Bring broth mixture in skillet to boiling. Boil about 5 minutes or until liquid is reduced by half. Return chops and apples to skillet; heat through. Serve immediately.
** To make sugar and spice rub, you need –
- 2 tablespoons packed brown sugar
- 2 teaspoons chili powder
- 1 ½ teaspoons kosher salt
- 1 ½ teaspoons garlic powder
- 1 ½ teaspoons onion powder
- 1 ½ teaspoons ground cumin
- ¾ teaspoon cayenne pepper
- ¾ teaspoon ground black pepper
In a bowl, stir together brown sugar, chili powder, kosher salt, garlic powder, onion powder, cumin, cayenne pepper, and black pepper. Store rub in an airtight container for up to 3 months. Makes about 1/2 cup.
I hope you have enjoyed the recipe, do let me know how you found it. If you have any query or confusion do write an email to me or you can simply comment. Stay healthy and awesome.