Pork Chop with Pizzazz and Cauliflower Mash

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Pork Chop with Pizzazz and Cauliflower Mash

Simple Cooking with Heart jazzes up simple pork chops with this spunky savory and touch of sweet sauce. Serve with Cauliflower Mash to take advantage of the scrumptious sauce.

Ingredients

Servings  6  

  • 4, 4-oz. pork loin chops (thin), lean, without bone
  • 1 Tbsp. whole-wheat flour
  • 1/3 cup pineapple or mango preserves (look for preserves with no added or lowest amount of sugar)
  • 1 Tbsp. Dijon mustard
  • 1 1/2 cups low-sodium chicken broth
  • nonstick Cooking spray
  • pepper (to taste)

Directions

Tip: Click on step to mark as complete.

For the Cauliflower Mash:

  1. Follow instructions for Cauliflower Mash and serve 1/2 cup with pork chops. (Nutritional information below does not include cauliflower mash.)

For the Pork Chops with Pizzazz:

  1. Coat large nonstick skillet with nonstick cooking spray and brown pork chops over medium-high heat, 3-4 minutes per side. Remove pork chops to plate.
  2. In the same pan, sprinkle with flour and stir in pineapple preserves and mustard. Gradually add the broth. Bring to a boil, lower heat, stirring about 1-2 minutes, until slightly thickened.
  3. Return pork chops to the pan and continue cooking about 10 minutes or until meat is done.

Cooking Tip: This speedy dinner is ready in minutes, so keep pork chops in your freezer and ingredients in your pantry to pull out for a quick healthy meal.

Tip: Look for family style size packages of pork chop for better prices and freeze whatever you don’t use. Select the “loin” cuts which have lower saturated fat and cut off visible fat before cooking.

Nutrition Facts

Pork Chop with Pizzazz and Cauliflower Mash

CaloriesCalories

214 Per Serving

ProteinProtein

27g Per Serving

FiberFiber

0.3g Per Serving

Cost Per ServingCost Per Serving

$1.85

Nutrition Facts

Calories 214
Total Fat 4.2 g
Saturated Fat 1.4 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.4 g
Monounsaturated Fat 1.8 g
Cholesterol 75 mg
Sodium 155 mg
Total Carbohydrate 16 g
Dietary Fiber 0.3 g
Sugars 11 g
Protein 27 g

Dietary Exchanges
1 other carbohydrate, 3 lean meat

 

Simple Cooking with Heart jazzes up simple pork chops with this spunky savory and touch of sweet sauce. Serve with Cauliflower Mash to take advantage of the scrumptious sauce.

Nutrition Facts

Pork Chop with Pizzazz and Cauliflower Mash

CaloriesCalories

214 Per Serving

ProteinProtein

27g Per Serving

FiberFiber

0.3g Per Serving

Cost Per ServingCost Per Serving

$1.85
×
Calories 214
Total Fat 4.2 g
Saturated Fat 1.4 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.4 g
Monounsaturated Fat 1.8 g
Cholesterol 75 mg
Sodium 155 mg
Total Carbohydrate 16 g
Dietary Fiber 0.3 g
Sugars 11 g
Protein 27 g

Dietary Exchanges
1 other carbohydrate, 3 lean meat

Ingredients

Servings  6  

  • 4, 4-oz. pork loin chops (thin), lean, without bone
  • 1 Tbsp. whole-wheat flour
  • 1/3 cup pineapple or mango preserves (look for preserves with no added or lowest amount of sugar)
  • 1 Tbsp. Dijon mustard
  • 1 1/2 cups low-sodium chicken broth
  • nonstick Cooking spray
  • pepper (to taste)

Directions

Tip: Click on step to mark as complete.

For the Cauliflower Mash:

  1. Follow instructions for Cauliflower Mash and serve 1/2 cup with pork chops. (Nutritional information below does not include cauliflower mash.)

For the Pork Chops with Pizzazz:

  1. Coat large nonstick skillet with nonstick cooking spray and brown pork chops over medium-high heat, 3-4 minutes per side. Remove pork chops to plate.
  2. In the same pan, sprinkle with flour and stir in pineapple preserves and mustard. Gradually add the broth. Bring to a boil, lower heat, stirring about 1-2 minutes, until slightly thickened.
  3. Return pork chops to the pan and continue cooking about 10 minutes or until meat is done.

Cooking Tip: This speedy dinner is ready in minutes, so keep pork chops in your freezer and ingredients in your pantry to pull out for a quick healthy meal.

Tip: Look for family style size packages of pork chop for better prices and freeze whatever you don’t use. Select the “loin” cuts which have lower saturated fat and cut off visible fat before cooking.

 


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