Maple-Mustard Pork with Roasted Sweet Potatoes & Cauliflower


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).

Prep Time:
25 mins
Additional Time:
2 hrs
Total Time:
2 hrs 25 mins
4 servings


  • 5 (4 to 5 ounce) boneless pork loin chops, cut 1/2 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)


  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 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).

Associated Recipes

Roasted Sweet Potatoes & Cauliflower

Apple, Pork & Wild Rice Salad

Nutrition Facts (per serving)

304 Calories
15g Fat
20g Carbs
23g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 1 pork chop & 1 cup vegetables
Calories 304
% Daily Value *
Total Carbohydrate 20g 7%
Dietary Fiber 4g 15%
Total Sugars 5g
Protein 23g 47%
Total Fat 15g 19%
Saturated Fat 4g 19%
Cholesterol 63mg 21%
Vitamin A 9500IU 190%
Vitamin C 53mg 59%
Folate 69mcg 17%
Sodium 307mg 13%
Calcium 117mg 9%
Iron 2mg 8%
Magnesium 53mg 13%
Potassium 804mg 17%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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