• ½ cup cold water
  • 3 Tbsp. corn starch preferably GMO-free
  • ¼ cup reduced-sodium soy sauce
  • 1 Tbsp. raw honey
  • 2 Tbsp. all-natural ketchup, no sugar added
  • 2 8-oz. cans pineapple slices in juice, reserve liquid divided use
  • 3 Tbsp. rice vinegar
  • 2 cloves garlic finely chopped
  • nonstick cooking spray
  • 1 lb. raw lean, center-cut pork chops
  • 2 cups cooked brown rice
  • 1 Tbsp + 1 tsp. finely chopped fresh cilantro


  1. Combine water and cornstarch in a small bowl; whisk to blend. Set aside.
  2. Combine soy sauce, honey, ketchup, pineapple juice, vinegar, and garlic in a medium bowl; whisk to blend.
  3. Add cornstarch mixture to soy sauce mixture; whisk to blend. Set aside.
  4. Lightly coat inside of a 3-quart slow cooker with spray.
  5. Add half of soy sauce mixture, pork chops, pineapple, and remaining soy sauce mixture; cover. Cook on high for 3 to 3½ hours (or low for 5 to 6 hours), or until pork chops are tender and cooked through.
  6. Serve each pork chop with ½ cup rice. Evenly divide sauce and pineapple between pork chops. Sprinkle each with 1 tsp. cilantro.

Recipe source: beachbodyondemand