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Makes 4 Servings
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Pork Chops with Apple Cider, Walnuts, and Prunes

Contributed by: Ann Fittante of The Sugar Solution

Reprinted from: Prevention's The Sugar Solution: Weight Gain? Memory Lapse? Mood Swings? Fatigue? Your Symptoms Are Real -- And Your Solution is Here by the Editors of Prevention magazine with Ann Fittante, MS, RD.

Preventions The Sugar Solution
Prevention's The Sugar Solution is an easy-to-follow, drug-free program that can bring blood sugar into balance in just one month. As many as 16 million Americans are living with high-normal blood sugar. They arent diabetic, but they are experiencing symptoms including weight gain, fatigue, depression, and poor concentration that are undermining their quality of life. Left unchecked, these symptoms could lead to more serious medical conditions such as heart disease, cancer, and diabetes.

Drawing on the very latest medical science, The Sugar Solution helps readers determine whether they're at risk for blood sugar problems and shows them how to rein in their blood sugar levels without drugs or injections. The exclusive 30-day lifestyle makeover guides them every step of the way, with complete daily menus, exercise strategies, and stress-reduction techniques. Pounds will melt away, energy will soar, and mental sharpness will return as blood sugar stabilizes.


  • 4 pork chops (6-8 ounces each), each 3/4" thick
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground rubbed sage
  • 1/4 teaspoon ground black pepper
  • 1 tablespoon walnut oil or olive oil
  • 6 pitted prunes (2-3 ounces), chopped
  • 1/2 cup apple cider
  • 1/4 cup dry white wine or apple cider
  • 2 tablespoons chopped walnuts


Season the pork with the salt, sage, and pepper.

Heat the oil in a 12" skillet over medium-high heat. Add the pork and cook until browned on the first side, for 4 to 5 minutes. If desired, hold the chops on the edges and cook the edges until browned, for 1 to 2 minutes. Turn and cook until the second side is browned, about 1 minute. Reduce the heat to low and pour off any fat in the skillet. Add the prunes, cider, and wine or cider. Cook, turning once or twice, until the juices run clear and a meat thermometer inserted into the pork registers 155 F, for 12 to 15 minutes.

Transfer to plates and spoon the prunes on top. There should be about 2 tablespoons of juices left in the pan. If more, cook over low to medium heat until reduced. Spoon over the pork and sprinkle with the walnuts.


Ann Fittante, MS, RD, is a registered dietitian and certified diabetes educator for the Joslin Diabetes Center affiliate at Swedish Medical Center in Seattle, where she resides. She also is an adjunct faculty member for Bastyr University in Kenmore, Washington.

About Prevention Books

The mission of Prevention Books is to provide cutting-edge, authoritative, trustworthy information that empowers people to make intelligent decisions about all aspects of their health. We examine the science behind the headlines, using critical research findings as the framework for sound, practical advice that complements a healthy lifestyle. Every recommendation in a Prevention book comes from reliable sources, including interviews with well-credentialed health practitioners who have expertise in relevant fields. Our goal is to enable our readers to live longer, more vital lives.

For more information, please visit

Serving Size: Makes 4 Servings

Nutritional Information: Per serving: 296 calories, 22 g protein, 11 g carbohydrates, 17 g fat, 60 mg cholesterol, 342 mg sodium, 1 g dietary fiber; Diet Exchanges: 3 meat; Carb Choices: 1



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