Healthy Eating: Pork Made Simple

My favorite dish that mom makes is a Pork Chop Casserole. Whenever I go home, this is the dish I want mom to make. I’m going to show you how to prepare this easy and delicious meal. It only uses a few ingredients.

  • Pork Chops- of course- thin cut (breakfast type)
  • One green bell pepper
  • One tomato
  • One onion
  • Beef consume – one can
  • Five Tablespoons of Long Grain rice
  • Salt and pepper to taste
  • 1/2 cup of flour

I’m going to take you through the recipe, step by step, using a series of photos.

pan for porkchops

Love a big pan that you can not only fry the pork chop in - but later allow it to simmer.

olive oil in pan

A bit of olive oil (no fancy virgin or extra virgin) then Let the pan get hot.

medium heat

Medium heat is all you need. With these great pans- anything more is a waste.

butter in pan

Once the oil is hot - add some butter.

produce

Cut up some onions, heirloom tomatoes, and green onions.

pepper

Add pepper to the pork chop along with salt.

Pork Chop

The pork chop is placed in flour.

seasoning pork chop

Well seasoned with salt and pepper - then flip it with the tongs and salt and pepper the other side.

pork chops in pan

The pork chops go into the frying pan: they are frying over a medium heat.

browning pork chops

You can see they become golden brown on one side after about 2-3 minutes.

Frying pork chops

Medium heat is all you need. These pork chops are now fried- time to add the rest of the stuff.

broth

My mom likes using canned consume - this beef broth is pretty easy too.

broth on pork chops

Just add enough of the broth to almost cover the chops.

pork chops cooking

Should look like this.

sliced onion

The sliced onion goes on first.

Sliced tomato pork chop

Then add the tomato on top of it.

bell pepper pork chops

The bell pepper is placed to make it look "pretty" - as mom says.

Long grain rice

About 5 Tablespoons of rice - I prefer long-grain.

pork chops long grain rice

Just add it to the broth on either side of the chops.

tomatoes green peppers

If you have left over tomatoes and green peppers and onions place them around the dish.

medium heat

All you need is to simmer this- so down from the medium heat.

Low heat

Remember low and slow.

pork chops cooking

After about 15 minutes it starts to look like this.

rice pork chops

Now it is done- the rice has absorbed the flavors of the pork and vegetables.

pork chops and rice

You have a perfect dish- with vegetables and meat and starch.

Here is the written recipe:
Place about two tablespoons of olive oil in a deep dish fry or saute pan and have it on a medium heat. Once it has heated up add two tablespoons of butter.

Take the pork chops and dredge them through flour: put the flour on a plate, place the chop on it. Season the top of the pork chop with salt and pepper. Flip the pork chop- and season the other side. Note- This pork is raw- so wash your hands after handling the chop and wash down the counter surfaces.

Place the pork chop in the pan once it is HOT – and on a medium heat. It should fry about 3 minutes per side. Once one side is finished- flip the chop and do the other side. Still raw pork- whatever utensil you used to flip it– need to be washed.

While frying the pork chop- cut the onions and tomato and bell pepper length wise. Once the pork chops are finished – add just enough beef broth – or canned beef consume to bring it to the top of the chop.

Add the onion first, then the tomato- then the pepper on the chop.
Turn the heat down to SIMMER.

In the broth add your rice and any left over chopped vegetables.
Cover- and in about thirty minutes you will have a great dish. Trust me, my mom’s dish just may become one of your favorites too.

Dr. Terry Simpson About Dr. Terry Simpson
Dr. Terry Simpson received his undergraduate and graduate degrees from the University of Chicago where he spent several years in the Kovler Viral Oncology laboratories doing genetic engineering. He found he liked people more than petri dishes, and received his MD. Dr. Simpson, then became a renowned weight loss surgeon, and a leading advocate of culinary medicine. The first surgeon to become certified in Culinary Medicine, he advocates teaching people to improve their health through their food. On the other side of the world, he has been a leading advocate of changing health care to make it more "relationship based," and his efforts awarded his team the Malcom Baldrige award for healthcare in 2011 for the NUKA system of care in Alaska. A frequent contributor to media outlets discussing health related topics and advances in medicine, he is also a proud dad, husband, author, cook, and surgeon “in that order.” For media inquiries, please visit www.terrysimpson.com.

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