How to Make Low-Fat Pork Chop Rice Bake

Don’t want to fuss with a complicated meal but still want something healthy? Here’s an easy, low-fat recipe that’s a snap to assemble and pop in the oven. It's low in fat, rich in protein and complex carbs. This dish is a family favorite!

Difficulty: Easy

Instructions

Things You'll Need:

• boneless pork loin, 4 (or as many as desired), or boneless skinless chicken breasts
• 2 cups rice
• approx. 2 cups water
• can 98% fat free cream of mushroom soup (or cream of chicken)
• seasonings; Mrs. Dash, seasoning salt, others of your choice

1. 
    
   ingredients for pork loin bake

   Gather your ingredients. I like to use boneless pork loin instead of the bone-in variety. It’s leaner, and all meat! I also make this with skinless, boneless chicken breast and it is so moist!

2. 
    
   instant brown rice

   Pour 2 cups of instant brown rice in a 9x13” pan. Brown rice is much more healthy that white rice; it’s full of nutrients and fiber. The texture of brown rice is a bit more chewy than white rice, but as you get used to whole-wheat products in your diet you find that refined, white grains seem so bland tasting and boring!

3. 
    
   rice with water and cream soup

   Pour 1 – 1 ½ cup of water over the rice. Dot with half a can of cream soup. I always choose the 98% fat free cream soups. It adds creamy texture to dishes without the added fat and calories! I’m sure there might be more of a noticeable difference if you were just having the cream soup as a meal, in a bowl. I only use the soups in dishes, however, and I’ve never noticed a difference. Why waste calories?! I usually use cream of chicken soup in this dish with chicken, and cream of mushroom soup in this dish with pork. But, as you can see in the ingredients picture, I am using cream of chicken with pork. It’s what I had, and it works! I have also used fiesta nacho cheese or cheddar cheese soups with chicken. I like to stir this all together in that pan at this point.

4. 
    
   rice, soup, pork and seasonings

   Lay the thawed pork on top of the rice. Fill the rest of the cream soup can with water and mix it up. Pour over the pork and rice, and add your seasonings. I like to use Mrs. Dash original blend and seasoning salt in many of my dishes. Feel free to experiment with your own seasonings! I also add lemon pepper sometimes to the chicken. Cover with tinfoil and bake at 350 for an hour or so, until the pork has reached an internal temperature of 165 degrees. I like to uncover the tinfoil halfway through to release some of the liquid and crisp up the top of the rice a bit.

5. 
    
   pork, rice, carrots

   Enjoy! In this picture I have paired the pork and rice with some candied carrots.

Resources

• Eat Healthy Anywhere

[vintage]

on 9/3/2009 good article, will try 5*