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Pork Chops with Roasted Cauliflower and Onions
Pork Chops with Roasted Cauliflower and Onions
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From: Diabetic Living Magazine
This quick one-skillet vegetable and pork main dish recipe makes a great weeknight dinner. Look for pre-cut cauliflower florets in the produce aisle of your grocery store to cut down on prep time, and your dinner will be on the table in just 30 minutes!
- By: Diabetic Living Magazine
Ingredients 2 servings
for serving adjustment
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Original recipe yields 2 servings
Nutrition per serving may change if servings are adjusted.
- 2 pork rib chops, cut ¾ inch thick (8 ounces total)
- 2 teaspoons chopped fresh thyme or ½ teaspoon dried, crushed
- ¼ teaspoon salt, divided
- ¼ teaspoon freshly ground pepper, divided
- 3 cups cauliflower florets
- 1 small onion, cut into wedges
- 1 tablespoon olive oil
- Chopped fresh basil, Italian parsley and/or chives (optional)
Preparation
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Prep
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Ready In
- Trim fat from meat. Stir together thyme, ⅛ teaspoon salt, and ⅛ teaspoon pepper in a small bowl; sprinkle evenly on both sides of each chop. Rub in with your fingers. Set the chops aside.
- Coat a very large unheated nonstick skillet with cooking spray. Preheat over medium-high heat. Add cauliflower and onion; sprinkle with remaining ⅛ teaspoon salt and ⅛ teaspoon pepper. Cook and stir about 5 minutes or until almost tender. Remove skillet from heat. Push cauliflower and onion to the edge of the skillet.
- Add oil to the skillet. Arrange the seasoned chops in a single layer in the skillet. Return the skillet to the heat and cook over medium heat for 10 to 15 minutes or until the pork chops are done (160°F) and the vegetables are tender, turning the chops to brown evenly and stirring the vegetable mixture often.
- Add oil to skillet. Arrange seasoned chops in a single layer in skillet. Cook over medium heat for 10 to 15 minutes or until pork chops are done (160°F) and vegetables are tender, turning chops to brown evenly and stirring vegetables often.
- Transfer the chops and vegetable mixture to dinner plates. If desired, sprinkle the vegetable mixture with basil, parsley and/or chives.
- Serving size: 1 serving
- Per serving: 296 calories; 14 g fat(3 g sat); 4 g fiber; 11 g carbohydrates; 32 g protein; 95 mcg folate; 70 mg cholesterol; 5 g sugars; 66 IU vitamin A; 73 mg vitamin C; 64 mg calcium; 2 mg iron; 389 mg sodium; 963 mg potassium
- Nutrition Bonus: Vitamin C (122% daily value), Folate (24% dv)
- Carbohydrate Servings: ½
- Exchanges: 4 lean protein, 2 vegetable, ½ fat
