Cooking the potatoes and kale in a foil packet in this healthy recipe gives you moist and tender results while using less oil. Choose a barbecue sauce that has the least amount of sodium and added sugars.
Nutrition per serving may change if servings are adjusted.
1½ pounds red or yellow potatoes, cut into 1-inch pieces
4 cups chopped kale, stems removed
2 tablespoons avocado oil or canola oil, divided
1 teaspoon chili powder
1 teaspoon paprika
½ teaspoon salt, divided
¼ teaspoon garlic powder
2 8- to 10-ounce boneless pork chops, about ¾ inch thick, trimmed
4 tablespoons barbecue sauce
2 tablespoons water
Preheat oven to 425°F.
Lay two 24-inch-long sheets of foil on a work surface, overlapping one about halfway over the other to make one long, wide sheet. Lightly coat with cooking spray. Toss potatoes and kale with 1 tablespoon oil, chili powder, paprika, ¼ teaspoon salt and garlic powder in a large bowl. Mound the vegetables in the center of the foil. Wrap up the foil into a packet and place on a baking sheet. Roast until the potatoes are tender, about 25 minutes.
Meanwhile, heat the remaining 1 tablespoon oil in a large skillet over medium-high heat. Sprinkle pork with the remaining ¼ teaspoon salt and cook, turning once, until an instant-read thermometer inserted into the center registers 145°F, 6 to 10 minutes. Transfer to a clean cutting board and cut crosswise into slices.
Mix barbecue sauce and water in the pan and add the pork, turning to coat with the sauce. Serve the kale and potatoes with the pork, drizzled with any sauce remaining in the pan.
Serving size: about 3 oz. pork & 1¼ cups vegetables
364 calories;13 g fat(2 g sat); 4 g fiber; 41 g carbohydrates; 22 g protein; 38 mcg folate; 57 mg cholesterol; 7 g sugars; 5 g added sugars; 2,125 IU vitamin A; 31 mg vitamin C; 62 mg calcium; 2 mg iron; 538 mg sodium; 914 mg potassium
Vitamin C (52% daily value), Vitamin A (42% dv)
Carbohydrate Servings: 2½
Exchanges: 2 starch, ½ other carbohydrate, 2½ lean meat, 1½ fat
This dish was very delicious! I used spinach instead of kale, because I don't like kale. Worked just as good. My husband and I just added some more spices to make the vegetables a little bit more flavorful. Will definitely be cooked again