Pan-Fried Pork-Chop with Mashed Sweet Potatoes

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Pan-Fried Pork-Chop with Mashed Sweet Potatoes

Simple Cooking with Heart helps you follow this traditional pork chop recipe to whip up a delicious dinner favorite. It only takes 45 minutes to prepare and cook, and will serve four. Enjoy with a side of mashed sweet potatoes.

Nutrition Facts

Pan-Fried Pork-Chop with Mashed Sweet Potatoes

CaloriesCalories

402 Per Serving

ProteinProtein

31g Per Serving

FiberFiber

7g Per Serving

Cost Per ServingCost Per Serving

$2.06
×
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  

For the Mashed Sweet Potatoes:

  • 3 medium sweet potatoes (about 2 pounds)
  • 1/3 cup 100% orange juice
  • 1/3 cup low-fat, or, fat-free sour cream
  • 1/4 tsp. ground nutmeg or cinnamon

For the Pan-Fried Pork Chop:

  • 4 oz. pork chops
  • 1/2 cup 100%, whole-wheat flour
  • 1/4 tsp. salt
  • 1/2 tsp. black pepper
  • 1/2 tsp. garlic powder
  • 1 Tbsp. vegetable or canola oil

Directions

Tip: Click on step to mark as complete.

For the Mashed Sweet Potatoes:

  1. Peel sweet potatoes with vegetable peeler and rinse. Cut into eighths.
  2. Place potatoes in a large pot adding water to cover. Bring to a boil and cook 20 minutes until tender.
  3. Drain potatoes and return to pot.
  4. Add orange juice, sour cream, and nutmeg or cinnamon and mash with a potato masher or fork.

For the Pan-Fried Pork Chop:

  1. Trim visible fat from pork chops and lay out on a plate. Sprinkle evenly with salt, pepper, or garlic powder (both sides).
  2. Sprinkle four on a different plate or shallow dish. Dredge pork in flour.
  3. Heat oil in a large, non-stick skillet over medium-high heat. Swirl pan to coat with oil.
  4. Add pork to pan, cooking 5 minutes, turn pork over and cook 3-4 minutes or until desired doneness.

 

Simple Cooking with Heart helps you follow this traditional pork chop recipe to whip up a delicious dinner favorite. It only takes 45 minutes to prepare and cook, and will serve four. Enjoy with a side of mashed sweet potatoes.

Nutrition Facts

Pan-Fried Pork-Chop with Mashed Sweet Potatoes

CaloriesCalories

402 Per Serving

ProteinProtein

31g Per Serving

FiberFiber

7g Per Serving

Cost Per ServingCost Per Serving

$2.06
×
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  

For the Mashed Sweet Potatoes:

  • 3 medium sweet potatoes (about 2 pounds)
  • 1/3 cup 100% orange juice
  • 1/3 cup low-fat, or, fat-free sour cream
  • 1/4 tsp. ground nutmeg or cinnamon

For the Pan-Fried Pork Chop:

  • 4 oz. pork chops
  • 1/2 cup 100%, whole-wheat flour
  • 1/4 tsp. salt
  • 1/2 tsp. black pepper
  • 1/2 tsp. garlic powder
  • 1 Tbsp. vegetable or canola oil

Directions

Tip: Click on step to mark as complete.

For the Mashed Sweet Potatoes:

  1. Peel sweet potatoes with vegetable peeler and rinse. Cut into eighths.
  2. Place potatoes in a large pot adding water to cover. Bring to a boil and cook 20 minutes until tender.
  3. Drain potatoes and return to pot.
  4. Add orange juice, sour cream, and nutmeg or cinnamon and mash with a potato masher or fork.

For the Pan-Fried Pork Chop:

  1. Trim visible fat from pork chops and lay out on a plate. Sprinkle evenly with salt, pepper, or garlic powder (both sides).
  2. Sprinkle four on a different plate or shallow dish. Dredge pork in flour.
  3. Heat oil in a large, non-stick skillet over medium-high heat. Swirl pan to coat with oil.
  4. Add pork to pan, cooking 5 minutes, turn pork over and cook 3-4 minutes or until desired doneness.