Spice up boring pork chops with Tex-Mex flavors in this colorful one-pan meal that you can prepare in 30 minutes. Fire-roasted tomatoes, corn, and black beans create a flavorful bed for juicy, tender pork.

Nowadays, much of the pork available in supermarkets is especially lean, and boneless loin chops are among the leanest cuts. Select no-salt-added or low-sodium canned ingredients to create a heart-healthy low-sodium meal the whole family will enjoy.


1 teaspoon extra virgin olive oil
4 boneless skinless loin pork chops, 1-1 ½ lbs
1 medium onion, diced
½ teaspoon garlic powder
½ teaspoon ground cumin
½ teaspoon chili powder
1 14.5 oz can fire-roasted diced tomatoes, no-salt-added or reduced-sodium
1 15 oz can no-salt-added or reduced-sodium black beans, rinsed and drained
1 cup frozen corn kernels

Optional: freshly chopped cilantro and non-fat Greek yogurt or non-fat sour cream.


  1. Trim pork chops of all visible fat.

  1. Heat oil in large sauté pan or dutch oven (something with a lid) over medium-high heat. If desired, lightly season pork chops with salt and pepper. Add pork chops to pan and brown on both sides approximately 2 minutes per side. Remove pork chops to a plate and set aside.

  1. Lower heat to medium, add onion to pan and sauté until softened 4-5 minutes. Add spices and sauté for an additional 30 seconds.

  1. Add tomatoes, beans and corn. Mix well, bring to a boil and reduce heat to a simmer. Cover and simmer for 5 minutes.

  1. Nestle pork chops into tomato mixture, cover pan and cook until pork chops are cooked through, about 5-7 minutes.

  1. Serve immediately. If desired, garnish with chopped cilantro and non fat Greek yogurt or non fat sour cream.

Serves 4.


Calories 334 Total Fat 10 g
Saturated Fat 3 g Monounsaturated Fat 1 g
Polyunsaturated Fat 0 g Trans Fat 0 g
Cholesterol 75 mg Sodium 95 mg
Potassium 265 mg Total Carbohydrate 28 g
Dietary Fiber 7 g Sugars 5 g
Protein 31 g