Sheet-Pan Maple-Mustard Pork Chops & Carrots

Sheet-Pan Maple-Mustard Pork Chops & Carrots

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From: EatingWell Magazine, April 2019

You need just one pan for this satisfying weeknight dinner. A sweet and savory maple-mustard glaze livens up baked pork chops, while the carrots are jazzed up with flavor-boosting and anti-inflammatory garlic, ginger and turmeric. Rainbow carrots add colorful pizazz, but regular orange carrots are a just-as-tasty substitute. Pork dries out easily—using an instant-read thermometer ensures meat is cooked safely, but still moist.

Ingredients 4 servings

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  • 4 tablespoons extra-virgin olive oil, divided
  • 1 tablespoon whole-grain mustard
  • 1 tablespoon maple syrup
  • 4 (5 ounce) bone-in, center-cut pork chops ( ½ inch thick)
  • 1½ pounds rainbow carrots, cut diagonally into ¼-inch slices
  • 2 teaspoons finely chopped garlic
  • 1 teaspoon coarsely chopped peeled fresh ginger
  • ½ teaspoon ground turmeric
  • ¾ teaspoon kosher salt
  • ¾ teaspoon ground pepper
  • ¼ cup chopped flat-leaf parsley

Preparation

  • Prep

  • Ready In

  1. Position a rack in the lower third of the oven and preheat to 450°F.
  2. Whisk 1 tablespoon oil, mustard and maple syrup in a small bowl. Place pork chops on one side of a rimmed baking sheet. Brush the tops with the oil mixture. Place carrots on the other side and drizzle with the remaining 3 tablespoons oil. Sprinkle garlic, ginger and turmeric on the carrots and toss to coat. Season everything with salt and pepper. Roast for 10 minutes.
  3. Turn broiler to high. Broil until an instant-read thermometer inserted in the thickest part of a chop without touching the bone registers 145°F, about 4 minutes. Continue cooking the carrots, if needed, until tender and glazed, 2 to 5 minutes more. Serve sprinkled with parsley.

Nutrition information

  • Serving size: 1 pork chop and ½ cup carrots
  • Per serving: 376 calories; 21 g fat(4 g sat); 5 g fiber; 21 g carbohydrates; 25 g protein; 38 mcg folate; 72 mg cholesterol; 11 g sugars; 0 g added sugars; 28,737 IU vitamin A; 15 mg vitamin C; 91 mg calcium; 2 mg iron; 453 mg sodium; 893 mg potassium
  • Nutrition Bonus: Vitamin A (575% daily value), Vitamin C (25% dv)
  • Carbohydrate Servings:
  • Exchanges: 3½ lean protein, 3½ vegetable, 3 fat

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