Spice things up with Pork Creole

Louisiana creole cooking is a combination of Spanish, French and African cuisines. Onions, celery, green bell pepper, tomatoes and hot pepper seasoning are the base for this quick and easy Pork Creole.

The heat is up to you. The amount of cayenne pepper in the recipe gives a mild zing to the sauce.

If you like it hot, add more or serve hot pepper sauce at the table.

• Helpful Hints:

Six garlic cloves can be used instead of minced garlic.

Boneless, skinless chicken thighs can be used instead of pork. A meat thermometer should read 170 degrees.

• Countdown:

Microwave rice and set aside.

Prepare ingredients.

Pork Creole

Yield 2 servings.

Recipe by Linda Gassenheimer

1 package microwaveable brown rice (to make 1½ cups cooked)

2 teaspoons canola oil

¾ pound boneless pork loin chops

1 cup sliced onion

1 cup sliced green bell pepper

½ cup sliced celery

3 teaspoons minced garlic

2 cups canned reduced-sodium diced tomatoes

1 tablespoon Worcestershire sauce

⅛ teaspoon cayenne pepper

Salt and freshly ground black pepper

Microwave rice according to package instructions. Measure 1½ cups and reserve remaining rice for another meal. Divide rice between two dinner plates.

Heat oil in a medium-size nonstick skillet over medium-high heat. Add pork chops and brown 2 minutes, turn and brown 2 minutes. Remove from skillet and add the onion, green bell pepper, celery and garlic to the skillet. Saute 3 minutes. Add the tomatoes, Worcestershire sauce and cayenne pepper. Cut the pork into 1 to 2-inch slices and return it to the skillet and simmer 3 minutes. A meat thermometer should read 145 degrees. Add salt and pepper to taste. Spoon pork and sauce over rice.

Per serving: 530 calories (21% from fat), 12.1 g fat (2.3 g saturated, 5.2 g monounsaturated), 96 mg cholesterol, 48.5 g protein, 60 g carbohydrates, 9.5 g fiber, 275 mg sodium.