Pork Chops with a Mustard Sauce

Pork Chops with a Mustard Sauce

2 servings
Preparation 5 min
Cooking 15 min

290 calories per serving 


Ingredients

2 pork chops with bones, about 2 cm thick   360 g
1/4 tsp ground pepper   1 g
1 shallots, finely chopped   40 g
1 tbsp canola oil   15 mL
1/2 tbsp margarine non-hydrogenated   7 g
1/4 cup chicken broth   65 mL
2 tsp Dijon mustard   10 mL
1 1/2 tbsp creamy soy preparation for cooking   23 mL
1 tsp lemon juice, freshly squeezed   1/4 lemon
1 pinch salt [optional]   0.1 g
  aluminum foil    

Before you start

Keep the individual serving plates in the oven at the lowest setting so they are warm when you serve.

Method

  1. Pat the pork chops dry, then sprinkle with pepper. Finely chop the shallots. Set aside.
  2. Heat a dry, heavy skillet over moderately high heat. When the skillet is hot, add the oil, swirling the pan to coat the bottom, then add the chops and brown 2 min on each side. Transfer the pork chops to a plate, then set them aside in the oven, loosely covered with foil.
  3. Meanwhile, add the margarine to the skillet, then cook the shallots over moderately high heat, with stirring, until softened, 3-4 min. Add the broth and boil 2 min, scraping up any brown bits. Add the mustard and soy preparation, return the mixture to a boil, then add the lemon juice. Return the pork chops to the skillet. Simmer, uncovered, until the sauce is slightly thickened and the meat is cooked, 3-4 min. Add salt to taste.
  4. Serve on the warmed plates.

Nutrition Facts Table

Nutrition Facts

per 1 serving (160g)

Amount

% DV*

* DV = Daily Value

Calories

290

Fat

17 g

27 %

Saturated 4 g
+ Trans 0.1 g

20 %

Cholesterol

70 mg

Sodium

220 mg

9 %

Carbohydrate

5 g

2 %

Fibre

1 g

3 %

Sugars

1 g

Protein

27 g

Vitamin A

4 %

Vitamin C

6 %

Calcium

4 %

Iron

10 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: ¼ serving
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: serving

More info

Claims

Free :
Added Sugar
Source of :
Iron, Magnesium, Omega-3, Pantothenic Acid, Vitamin D, Vitamin E, Vitamin K
Good source of :
Phosphorus, Potassium, Vitamin B2, Vitamin B6, Zinc
Excellent source of :
Niacin, Selenium, Vitamin B1, Vitamin B12

More info


This recipe is in the following categories: Pork | Main courses/Entrées | Diabetes-friendly | Source of Omega-3

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