Pork medallions with blueberry sauce

When you wash the blueberries, pick them over to remove the green ones and the stems.

Serves: 4

Prep Time: 8 minutes

Cook Time: 10 minutes

Nutrition Score per serving:

(4 ounces pork, 1/3 cup sauce): 326 calories, 14 g fat (40% of calories), 4 g saturated fat, 22 g carbs, 26 g protein, 2 g fiber, 26 mg calcium, 1 mg iron, 487 mg sodium

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Ingredients

2 tablespoons flour
½ teaspoon salt
¼ teaspoon freshly ground pepper
4 (4-ounce) boneless pork chops, about ½-inch thick, well trimmed
2 tablespoons olive oil
½ cup chopped onion
1 cup blueberry juice
½ cup reduced-sodium chicken broth
2 tablespoons ketchup
2 tablespoons balsamic vinegar
1 1/3 cup blueberries
¼ cup chopped basil

Directions

In a shallow bowl combine flour, salt, and pepper. Lightly cover both sides of pork in flour mixture; reserve unused flour.

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.

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.

Return pork (and juices that have accumulated on plate) to skillet. Add blueberries 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.