Healthy Pork Chop Recipe
created by
Cara D. 01/05/2024
"Pork sauerkraut mashed potatoes and squash"
Ingredients
- 1 lb lean pork loin chops
- 2 cups sauerkraut, rinsed and drained
- 2 medium potatoes, peeled and cubed
- 1 cup butternut squash, halved and seeded
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- Fresh parsley for garnish
Instructions
- Preheat your oven to 400°F (200°C).
- Season the pork chops with salt, pepper, garlic powder, and onion powder.
- In a large oven-safe skillet, heat the olive oil over medium-high heat. Sear the pork chops for 3-4 minutes on each side until browned.
- Remove the pork chops and set aside. In the same skillet, add the sauerkraut and stir to combine with the drippings.
- Place the pork chops on top of the sauerkraut, cover the skillet, and transfer to the oven. Bake for 20-25 minutes until the pork is cooked through.
- While the pork is baking, boil the potatoes in salted water until tender, about 15 minutes. Drain and mash with a little salt and pepper.
- Meanwhile, place the butternut squash halves on a baking sheet, season with salt and pepper, and roast in the oven for 20 minutes until tender.
- Serve the pork chops over the sauerkraut with a side of mashed potatoes and roasted squash. Garnish with fresh parsley.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 350 kcal |
| Protein | 30g |
| Carbohydrates | 40g |
| Fiber | 8g |
| Sugar | 4g |
| Added Sugar | 0g |
| Fat | 10g |
| Saturated Fat | 3g |
Health Benefits
This Healthy Pork Chop Recipe is packed with lean protein from the pork, which helps keep you full and supports muscle maintenance. The sauerkraut provides probiotics for gut health, while the butternut squash adds fiber and essential vitamins. This dish fits well into various diets, including Mediterranean and low-carb, making it a versatile choice for healthy eating. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Pair with a side salad of mixed greens for added fiber.
- Serve with a glass of sparkling water with lemon for a refreshing drink.
- Garnish with fresh herbs like dill or parsley for extra flavor.
Recipe Variations and Adjustments
healthy pork chop recipe
Use a marinade of herbs and spices to enhance flavor without added fats.
lean pork loin boneless chops recipe
Substitute pork loin for the chops and adjust cooking time to ensure tenderness.
extra lean pork tenderloin recipe
Use pork tenderloin instead of chops, and roast it whole for a juicy, flavorful dish.
FAQs About This Recipe
Can I use frozen pork chops for this recipe?
Yes, just ensure they are fully thawed before cooking for even results.
What can I substitute for sauerkraut?
You can use kimchi or steamed cabbage as alternatives.
How do I know when the pork is cooked through?
Use a meat thermometer; the internal temperature should reach 145°F (63°C).
Can I make this recipe ahead of time?
Yes, you can prepare the pork and sauerkraut in advance and reheat before serving.
What is the best way to store leftovers?
Store in an airtight container in the refrigerator for up to 4 days.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Pork Chop Recipe for its perfect balance of lean protein and fiber-rich vegetables, making it a satisfying choice for anyone on a weight loss journey. It's not only easy to prepare but also versatile enough to enjoy for lunch or dinner. The combination of flavors keeps your taste buds happy while supporting your health goals. Plus, it's a great option for meal prep, ensuring you have nutritious meals ready to go throughout the week.
Recipe created by Fitmate Coach; inspired by Cara D.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"Pork sauerkraut mashed potatoes and squash"
"Great job!!"