2 teaspoons onion powder 
1 teaspoon sugar 
1 teaspoon dried thyme leaves, crushed 
1/2 teaspoon salt 
1/2 teaspoon ground allspice 
1/2 teaspoon ground red pepper 
1/4 teaspoon ground nutmeg 
Nonstick cooking spray 
4 boneless pork loin chops, cut 1/2 inch thick (about 1 pound), trimmed of fat 
4 cups cooked white rice 
2 green onions, chopped 

Combine onion powder, sugar, thyme, salt, allspice, ground red pepper and nutmeg in small bowl; mix well
Rub both sides of pork chops with spice mixture
Spray nonstick skillet with cooking spray; heat over medium heat
Cook pork chops about 5 minutes per side or until juicy and barely pink in center
Serve pork chops over rice; sprinkle with green onions
Garnish with red onion and scented geranium leaf, if desired

Food exchange 3 starch 3 meat
(1 pork chop with 1 cup cooked rice (without garnish)) 
Calories 375 Calories from Fat 15 % Total Fat 6 g Saturated Fat 2 g 
Cholesterol 62 mg Carbohydrate 47 g Fiber 1 g Protein 29 g Sodium 335 mg

Courtesy Diabetic Cooking

Serves 4