Cilantro-flavoured Pork Chops with Mushrooms

1 Reviews
100% would make this recipe again

Thai flavourings are used here to make an aromatic marinade and a more or less spicy sauce (optional).

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Marinade : 1 h Preparation : 10 min Cooking : 10 min
290 calories/serving

Ingredients

1 clove garlic, finely chopped
2 green onions/scallions, finely chopped
1 1/2 tbsp fresh cilantro, chopped, plus some leaves to garnish 3 g
2 tbsp fish sauce (nam pla) 30 mL
2 1/2 tbsp lime juice, freshly squeezed 1 1/4 lime
1 tbsp wheat-free soy sauce 15 mL
1 tsp sugar 4 g
1/2 tbsp sesame seed oil 8 mL
1/2 tbsp whisky [optional] 8 mL
2 pork chops with bones 360 g
4 Portobello mushrooms 170 g
1 tbsp canola oil 15 mL
1 shallots 40 g
1/2 dried chili peppers, to taste 0.2 g
2 tsp cornstarch 5 g

Method

Marinate

  1. Finely chop the garlic, half of the scallions and half of the cilantro leaves, then put them in a shallow dish. Pour in ¼ of the fish sauce and ¼ of the lime juice, the whole soy sauce, sugar, sesame oil, and whiskey. Arrange the pork chops in the dish, turning them a couple times to cover well with the marinade. Cover the dish with plastic wrap then let marinate in the refrigerator 1-2 hours, or overnight.

Broil or grill outdoors

  1. Place the pork chops on an oiled medium-hot grill. Cook about 10 min, turning them once, and brush them occasionally with the marinade while cooking.
  2. Prepare the mushrooms, brush them with a little canola oil and place them on the grill. Cook about 2 min, turning them once. Alternatively, put the pork chops and the mushrooms on the rack of a broiler pan then cook them in the oven under a preheated broiler 7-10 cm from the heat.
  3. While the meat is cooking, heat the remaining canola oil in a small frying pan over medium heat. Chop the shallots, add them to the pan and sauté about 2 min. Add the minced chili pepper, cornstarch, the remaining fish sauce and lime juice. Cook 1 min with stirring.
  4. Transfer the pork chops and mushrooms to individual serving plates and spoon the sauce over them. Garnish with a few cilantro leaves and remaining chopped scallions.

Nutrition Facts Table

per 1 serving (200 g)

Amount

% Daily Value

Calories

290

Fat

14 g

22 %

Saturated 3.2 g
+ Trans 0.1 g

17 %

Cholesterol

70 mg

Sodium

490 mg

20 %

Carbohydrate

11 g

4 %

Fibre

2 g

7 %

Sugars

2 g

Net Carbs

9 g

Protein

30 g

Vitamin A

6 %

Vitamin C

18 %

Calcium

5 %

Iron

11 %
More info

Claims

This recipe is :
Diet-related health claims  :
Heart-healthy
Excellent source of  :
Niacin, Phosphorus, Potassium, Selenium, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin K, Zinc
Good source of  :
Folacin, Magnesium, Pantothenic Acid
Source of  :
Copper, Iron, Manganese, Vitamin A, Vitamin C, Vitamin D, Vitamin E
Low  :
Saturated Fat
Free  :
Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 0
Fruits 0
Vegetables 1
Meat and Alternatives 3 ½
Fats 1 ½
Other Foods 0
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

1 Reviews (1 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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