- Servings: 4
- Preparation time: 5 minutes
- Cooking time: 30 minutes
- Cost per serving: $2.31
- Storage: 3 days in the fridge. The pork chops are best when served right out of the oven.
- Kitchen tools: Measuring cups and spoons, cutting board, vegetable peeler, sharp knife, large frying pan, tongs, wooden spoon, small pot, aluminum foil
- This original recipe was developed by Extenso—the Université de Montréal reference centre on human nutrition.
- 30 ml (2 tbsp) canola oil (divided: 15 ml [1 tbsp] + 15 ml [1 tbsp])
- 4 pork loin chops (about 500 g/1lb)
Or skinless and deboned chicken thighs, cut into strips
- Salt and pepper to taste
- 1 small yellow onion, peeled and chopped
- 80 ml (1/3 cup) brown sugar
- 1 ml (¼ tsp) ground cinnamon
- 1 ripe pear, peeled and diced
- 250 ml (1 cup) frozen cranberries
- 500 ml (2 cups) chicken broth (divided: 250 ml [1 cup] + 250 ml [1 cup])
- 250 ml (1 cup) dry couscous
1. In a large frying pan, heat 15 ml (1 tbsp) of oil over medium-high heat, add the pork chops and cook for 4 minutes on one side. Add salt and pepper and cook for 4 minutes on the other side.
2. Remove the pork chops and transfer to a plate. Cover with aluminum foil and set aside.
3. In the same pan, add 15 ml (1 tbsp) oil and cook the onion for 2 minutes over medium heat.
4. Add brown sugar, cinnamon, salt, pepper, pear, cranberries and 250 ml (1 cup) of chicken broth. Mix.
5. Bring to a boil, then reduce heat to low and simmer for about 8 minutes.
6. Meanwhile, in a small pot, bring to a boil over high heat 250 ml (1 cup) of chicken broth. Remove from heat, add the couscous, cover and let stand for about 5 minutes.
7. Once the sauce has simmered for 8 minutes, remove the pork chops from the aluminum foil and serve them on top of the couscous with a little cranberry-pear sauce.
This recipe provides foods from the following food groups:
- Grain products
- Meat and alternatives
- Vegetables (salad or cooked vegetables, for example) to round out the serving, and a fruit
- A glass of milk or fortified soy beverage