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Pan-Fried Pork Chops with Mashed Sweet Potatoes

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Pan-Fried Pork Chops with Mashed Sweet Potatoes

Does your family love mashed potatoes? These spuds will be the main attraction on the dinner plate. They're just as easy to make as the traditional variety, but the flavors are elevated in this version with a hint of tanginess and sweetness. Serve with simply spiced pork chops and steamed broccoli or asparagus to complete the meal.

Ingredients

Servings  4  

Mashed Sweet Potatoes

  • 3 medium sweet potatoes, peeled, each cut into 8 pieces (about 2 pounds)
  • 1/3 cup 100% orange juice
  • 1/3 cup fat-free or low-fat sour cream
  • 1/4 teaspoon ground nutmeg or ground cinnamon

Pan-Fried Pork Chops

  • 4 boneless center-cut pork chops (about 4 ounces each), all visible fat discarded
  • 1/2 teaspoon pepper
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/2 cup whole-wheat flour
  • 1 tablespoon canola or corn oil

Directions

Tip: Click on step to mark as complete.

Mashed Sweet Potatoes

  1. Place the potatoes in a large pot. Add enough water to cover. Bring to a boil. Cook for 20 minutes, or until tender when pierced with a fork. Drain well in a colander. Return the potatoes to the pot.
  2. Stir in the orange juice, sour cream, and nutmeg. If you have a hand mixer or immersion (or handheld) blender, beat or blend until smooth. Otherwise, transfer the potato mixture to a large mixing bowl. Using an electric mixer on medium speed, beat the potatoes until smooth. Cover to keep warm.

Pan-Fried Pork Chops

  1. In a small bowl, stir together the pepper, garlic powder, and salt. Sprinkle on both sides of the pork chops.
  2. Put the flour in a shallow dish. Coat the pork with the flour on both sides.
  3. In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom.
  4. Cook the pork for 5 minutes. Turn over. Cook for 3 to 4 minutes, or until it registers 145˚F on an instant-read thermometer. Remove from the heat. Let stand for 3 minutes.
  5. Serve with the mashed potatoes.

Nutrition Facts

Pan-Fried Pork Chops with Mashed Sweet Potatoes
CaloriesCalories
402 Per Serving
ProteinProtein
31g Per Serving
FiberFiber
7g Per Serving

Nutrition Facts

Calories 402
Total Fat 9.5 g
Saturated Fat 2.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 4.0 g
Cholesterol 78 mg
Sodium 309 mg
Total Carbohydrate 48 g
Dietary Fiber 7 g
Sugars 10 g
Protein 31 g

Dietary Exchanges
3 lean meat, 3 starch

 
Does your family love mashed potatoes? These spuds will be the main attraction on the dinner plate. They're just as easy to make as the traditional variety, but the flavors are elevated in this version with a hint of tanginess and sweetness. Serve with simply spiced pork chops and steamed broccoli or asparagus to complete the meal.

Nutrition Facts

Pan-Fried Pork Chops with Mashed Sweet Potatoes
CaloriesCalories
402 Per Serving
ProteinProtein
31g Per Serving
FiberFiber
7g Per Serving
×
Calories 402
Total Fat 9.5 g
Saturated Fat 2.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 4.0 g
Cholesterol 78 mg
Sodium 309 mg
Total Carbohydrate 48 g
Dietary Fiber 7 g
Sugars 10 g
Protein 31 g

Dietary Exchanges
3 lean meat, 3 starch

Ingredients

Servings  4  

Mashed Sweet Potatoes

  • 3 medium sweet potatoes, peeled, each cut into 8 pieces (about 2 pounds)
  • 1/3 cup 100% orange juice
  • 1/3 cup fat-free or low-fat sour cream
  • 1/4 teaspoon ground nutmeg or ground cinnamon

Pan-Fried Pork Chops

  • 4 boneless center-cut pork chops (about 4 ounces each), all visible fat discarded
  • 1/2 teaspoon pepper
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/2 cup whole-wheat flour
  • 1 tablespoon canola or corn oil

Directions

Tip: Click on step to mark as complete.

Mashed Sweet Potatoes

  1. Place the potatoes in a large pot. Add enough water to cover. Bring to a boil. Cook for 20 minutes, or until tender when pierced with a fork. Drain well in a colander. Return the potatoes to the pot.
  2. Stir in the orange juice, sour cream, and nutmeg. If you have a hand mixer or immersion (or handheld) blender, beat or blend until smooth. Otherwise, transfer the potato mixture to a large mixing bowl. Using an electric mixer on medium speed, beat the potatoes until smooth. Cover to keep warm.

Pan-Fried Pork Chops

  1. In a small bowl, stir together the pepper, garlic powder, and salt. Sprinkle on both sides of the pork chops.
  2. Put the flour in a shallow dish. Coat the pork with the flour on both sides.
  3. In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom.
  4. Cook the pork for 5 minutes. Turn over. Cook for 3 to 4 minutes, or until it registers 145˚F on an instant-read thermometer. Remove from the heat. Let stand for 3 minutes.
  5. Serve with the mashed potatoes.
 

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