Maple-Mustard Pork with Roasted Sweet Potatoes & Cauliflower

Maple-Mustard Pork with Roasted Sweet Potatoes & Cauliflower

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From: What to Eat with Diabetes 2019

The combination of sweet maple syrup and tangy mustard makes a flavorful marinade for quick-cooking pork loin chops in this healthy dinner recipe. Serve with roasted sweet potatoes and cauliflower for an easy, tasty meal that's ready in under a half an hour (if you marinate the pork ahead of time).

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 5 (4 to 5 ounce) boneless pork loin chops, cut ½ inch thick and trimmed
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon whole-grain mustard
  • 1 tablespoon olive oil
  • 1 tablespoon pure maple syrup
  • ½ teaspoon dried thyme, crushed
  • ¼ teaspoon ground pepper
  • 1 recipe Roasted Sweet Potatoes & Cauliflower (see Associated Recipes)

Preparation

  • Prep

  • Ready In

  1. Place chops in a resealable plastic bag set in a shallow dish. Whisk vinegar, mustard, oil, maple syrup, thyme and pepper in a small bowl; pour over the chops. Seal the bag; turn to coat the chops. Refrigerate for 2 to 8 hours, turning the bag occasionally.
  2. Drain the chops, discarding the marinade. Coat a 10-inch nonstick skillet with cooking spray; heat over medium heat. Working in batches, add the chops to the hot pan; cook, turning once, until the pork is done (145°F), 6 to 8 minutes. Serve 4 chops with roasted sweet potatoes and cauliflower. Reserve the remaining chop for another meal (see Note).
  • Note: If you're following our 1,500-calorie diabetes meal plan, transfer 1 chop to an airtight container and refrigerate for use in Apple, Pork & Wild Rice Salad (see Associated Recipes).

Nutrition information

  • Serving size: 1 pork chop & 1 cup vegetables
  • Per serving: 304 calories; 15 g fat(4 g sat); 4 g fiber; 20 g carbohydrates; 23 g protein; 69 mcg folate; 63 mg cholesterol; 5 g sugars; 0 g added sugars; 9,500 IU vitamin A; 53 mg vitamin C; 117 mg calcium; 1 mg iron; 307 mg sodium; 804 mg potassium
  • Nutrition Bonus: Vitamin A (190% daily value), Vitamin C (88% dv)
  • Carbohydrate Servings:
  • Exchanges: 2½ lean protein, 1½ fat, 1 starch, 1 vegetable

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