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!

Ingredients 2 servings

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Original recipe yields 2 servings
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  • 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

  • Prep

  • Ready In

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. Transfer the chops and vegetable mixture to dinner plates. If desired, sprinkle the vegetable mixture with basil, parsley and/or chives.

Nutrition information

  • 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

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