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  • 4 boneless pork loin chops
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 tablespoon butter
  • 2 tablespoons all-purpose flour
  • 1 1/4 cup fat-free milk
  • 1/3 cup grated Parmesan cheese
  • 3 tablespoons grated onion
  • 3 teaspoons minced fresh parsley
  • 1/4 teaspoon dried thyme
  • 1/4 teaspoon ground nutmeg


Sprinkle pork chops with salt and pepper. In a large nonstick skillet coated with cooking spray, cook chops in butter over medium heat until meat juices run clear; remove and keep warm.

Combine flour and milk in a bowl until smooth; stir into pan. Bring to a boil; cook and stir for 2 minutes or until thickened. Stir in remaining ingredients; heat through. Serve on top of chops.

I only use a little of the sauce as it does not take much to add richness to this dish.

This recipe makes 4 servings. Each serving contains 249 calories, 8.4 grams of fat, 94.7 mg. of cholesterol, 7.6 grams of carb, .2 grams of fiber, 4.3 grams of sugar, and 33.8 grams of protein.

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