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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).

Source: What to Eat with Diabetes 2019




Ingredient Checklist


Instructions Checklist
  • 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.

  • 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 degrees F), 6 to 8 minutes. Serve 4 chops with roasted sweet potatoes and cauliflower. Reserve the remaining chop for another meal (see 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 Facts

1 pork chop & 1 cup vegetables
304 calories; protein 23.3g; carbohydrates 20.3g; dietary fiber 4.2g; sugars 5.3g; fat 14.5g; saturated fat 3.7g; cholesterol 63mg; vitamin a iu 9499.6IU; vitamin c 53.2mg; folate 68.8mcg; calcium 116.8mg; iron 1.5mg; magnesium 53.2mg; potassium 804.4mg; sodium 306.5mg; thiamin 0.5mg.

2 1/2 lean protein, 1 1/2 fat, 1 starch, 1 vegetable