- Skill Level: Beginner
- Serves: 4
- Start to Finish: under 30 minutes
- Prep: 8 minutes
- Cook: 10 minutes
- 501mg Sodium
- 22g Carbs
- 2g Fiber
- 15g Fat
- 4g Saturated Fat
- 14g Sugars
- 26g Protein
- 34mg Calcium
- 1mg Iron
- 2 tablespoons flour
- 1/2 teaspoon salt
- 1/4 teaspoon freshly ground pepper
- 4 4-ounce boneless pork chops, about 1/2-inch thick, well-trimmed
- 2 tablespoons olive oil, divided
- 1/2 cup chopped onion
- 1 cup blueberry juice
- 1/2 cup reduced-sodium chicken broth
- 2 tablespoons ketchup
- 2 tablespoons balsamic vinegar
- 1 1/3 cups blueberries
- 1/4 cup chopped basil
1. In a shallow bowl combine flour, salt, and pepper. Lightly cover both sides of pork in flour mixture; reserve unused flour.
2. In a large, heavy skillet, heat 1 tablespoon oil until hot, but not smoking, over medium-high heat. Add pork and pan-fry one side until golden, about 2 minutes. Turn pork over, reduce heat to medium, and panfry until golden, about 1 to 2 minutes. Remove pork and place on plate.
3. Pour remaining oil into pan. Add chopped onion and cook on medium heat, stirring until it begins to brown, about 1 minute. Add reserved flour, and cook, while stirring, until mixture is dry, about 10 seconds. Add blueberry juice, broth, ketchup, and vinegar and cook uncovered until sauce just begins to thicken, about 2 minutes.
4. Return pork (and juices that have accumulated on plate) to skillet. Add blueberries, washed, (when you wash the blueberries, pick them over to remove the green ones and the stems) and basil, reduce heat to medium-low, cover, and cook 1 minute. Turn pork over and cook until it is no longer pink in the center, the blueberries are slightly soft, and the sauce has thickened, about 1 minute.