Name: Maple-Mustard Pork with Roasted Sweet Potatoes & Cauliflower
Prep time: 25 min
Total time: 145 min
Ingredients: 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; 0.5 teaspoon dried thyme, crushed; 0.25 teaspoon ground pepper; 1 recipe Roasted Sweet Potatoes & Cauliflower (see Associated Recipes)

Maple-Mustard Pork with Roasted Sweet Potatoes & Cauliflower

5.0

(2)

2 Reviews

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).

EatingWell Test Kitchen

Updated on May 23, 2019

Prep Time:

25 mins

Additional Time:

2 hrs

Total Time:

2 hrs 25 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Diabetes Appropriate Egg Free Gluten-Free Healthy Immunity Heart Healthy High Blood Pressure High-Protein Low Sodium Low-Calorie Nut-Free Soy-Free

Jump to Nutrition Facts

Ingredients

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)

Directions

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).

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.