Provencal Pork Chop (or Chicken) & Rice Dinner

5 lean pork chops cut 1/2 inch thick
1/2 tsp. salt
1/4 tsp. pepper

Vegetable-Rice

1/2 cup chopped onion (1 small)
1/2 chopped green pepper
1/4 cup water
1 can (28oz) tomatoes
3/4 cup long grain white rice
1 tsp. garlic powder

Trim and discard excess fat from chops.  Sprinkle chops with salt and pepper.  In large nonstick skillet, brown chops over medium heat on both sides. Remove to deep 6-cup (1.5 L) casserole.

In same skillet, cook onion and green pepper in water for about 5 minutes.  Chop tomatoes; combine undrained tomatoes with veggies, rice and garlic powder.  Spoon over meat in casserole.  Cover and bake in 325 F oven for about 1 1/4 hours or until liquid is absorbed and rice is cooked.  Makes 5 servings and 5 cups rice, each serving = 1 chop and 1 cup veggie-rice.

Nutritional Info:  1 1/2 starch choices, 1/2 fruits & veggie choice, 3 1/2 protein choice, 31g carbs, 29g protein, 10g fat, 2g fibre, 335 kcal

Variation:  Provencale Chicken And Rice Dinner

Remove and discard skin and fat from 5 large chicken thighs or drumsticks(11/2lb); prepare according to recipe.  Each serving same as above.

Nutritional Info:  1 1/2 starch choice, 1/2 fruits & veggie choice, 3 protein choice, 31g carbs, 24g protein, 7g fat, 2g fibre, 283 kcal