Low-fat pork chops get seasonal flavors from apples, thyme

Careful use of the right ingredients can mean diners end up with the best deal: plenty of good taste, without paying the penalty of getting too much fat along with that savory pleasure.

Pork Chops with Apples and Thyme is an easily made dish with a seasonal flavor, and this recipe from EatingWell magazine’s fall issue has only about 9 grams of fat. The magazine’s suggestion for side dishes to round out the meal: quick barley and pureed squash (frozen squash is very convenient).

Pork Chops with Apple and Thyme

3/4 cup reduced-sodium chicken broth

2 teaspoons cornstarch

2 teaspoons canola oil

Four 4-ounce boneless pork chops, 1/2 -inch-thick, trimmed

1 small onion, sliced

1 tart apple, such as Granny Smith, peeled and sliced

1/4 cup apple cider or apple juice

2 teaspoons Dijon mustard

1/4 teaspoon dried thyme

Mix 2 tablespoons broth and cornstarch in a small bowl.

Heat oil in a large nonstick skillet over high heat. Add chops and cook until browned, 1 1/2 to 2 minutes per side. Transfer to a plate.

Reduce heat to medium-high and add onion to the pan. Cook, stirring often, until it starts to soften and brown, 2 to 3 minutes. Add apple and cook, stirring often, until tender, 3 to 5 minutes. Stir in the remaining broth, cider (or juice), mustard, thyme and the cornstarch mixture. Bring to a boil, stirring, until thickened and glossy, about 1 minute. Return the chops to the pan and heat through. Serve immediately.

Yield: 4 servings

Nutrition per serving: 219 calories, 9 grams fat (3 grams saturated, 37 percent fat calories), 24 grams protein, 9 grams carbohydrate, 67 milligrams cholesterol, 1 gram dietary fiber, 102 milligrams sodium.