I am always looking for healthy meals to cook, so when I came across this recipe, I knew I had to make it. The recipe was adapted from Country Living Magazine. I made some modifications based on what I had on hand. This recipe is easy to prepare and very tasty.
It is not every day that you get a sweet and tangy sauce that also has a healthy dose of antioxidants. According to the U.S. Department of Agriculture (USDA), blueberries are near the top when it comes to antioxidant activity per serving. Antioxidants consist of a group of vitamins, minerals and enzymes that have health enhancing effects for our bodies. Antioxidants work to neutralize free radicals, unstable molecules linked to the development of cancer, cardiovascular disease and other age-related conditions such as Alzheimer’s.
Blueberries are also an excellent source of manganese. Manganese plays an important role in bone development and in converting the proteins, carbohydrates and fats in food into to energy.
If pork is not your favorite, this sauce would be great with beef, chicken or even shrimp. So the next time you’re at the market grab some blueberries and start cooking…and stay healthy.
- 4 boneless pork loin chops
- 1/2 teaspoon cayenne
- 1 garlic clove, minced or 1 tablespoon garlic
- 1 teaspoon fresh ground black pepper
- 1/4 cup olive oil
- 1/2 teaspoon salt
- 1/2 cup(s) bourbon
- 2 cups fresh blueberries
- 1/4 cup packed brown sugar
- 1 tablespoons chopped fresh parsley
- 1 tablespoon balsamic vinegar
- 1 teaspoon minced fresh thyme or 1/4 teaspoon dried thyme
- 1 teaspoon fresh sage or 1/4 teaspoon dried sage leaves
In a small bowl, combine pepper, garlic, salt and cayenne. Mix and coat boneless pork loin chops.
Add ¼ cup oil to hot sauté pan and add onion and cook, stirring occasionally, until tender and onions just start to brown, 2 to 4 minutes. Add garlic and cook, stirring about 30 seconds.
Place pork chops in pan. Cook for about 4-5 minutes on one side. Turn and cook second side. While pork chops are cooking, chop sage, thyme and parsley. When pork turns brown, they are finished, remove and keep warm.
Using the same sauté pan, carefully add bourbon, gradually increase heat to high and bring to a boil (tip: when adding Bourbon, gradually turn up heat, otherwise the pan will become a flambé pan and I speak from experience); cook until most of the liquid has evaporated, about 5 minutes. Stir in blueberries, balsamic vinegar, brown sugar; return to a boil. Reduce the heat and simmer, stirring occasionally, until thickened, about 20 minutes.
Serve sauce over pork loin chops or on the side and serve with favorite vegetable.