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Pork Chops with a Mustard Sauce

4 Reviews
100% would make this recipe again

Preparation : 5 min Cooking : 15 min
270 calories/serving
  • Easy
  • Gluten Free
  • Nuts & Peanuts Free
  • Kid-friendly
  • Diabetes-friendly

Ingredients

2 pork chops with bones 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, low-sodium 65 mL
2 tsp Dijon mustard 10 mL
1 1/2 tbsp dairy blend 5% 23 mL
1 tsp lemon juice, freshly squeezed
aluminum foil
salt [optional]

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 dairy mix, 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

per 1 Serving (160g)

Amount

% Daily Value

Calories

270

Fat

16 g

25 %

Saturated 4.2 g
+ Trans 0.1 g

21 %

Cholesterol

80 mg

Sodium

150 mg

6 %

Carbohydrate

5 g

2 %

Fibre

1 g

3 %

Sugars

1 g

Protein

27 g

Vitamin A

5 %

Vitamin C

6 %

Calcium

5 %

Iron

10 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : ¼ serving
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 1 ¼ servings

Claims

This recipe is :
Source of  :
Calcium, Iron, Magnesium, Omega-3, Omega-6, 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
Free  :
Added Sugar

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 0
Vegetables ½
Meat and Alternatives 3
Fats 3

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Members' Reviews

4 Reviews (4 with rating only ) 100% would make this recipe again

This recipe is in the following categories

Pork | Main courses/Entrées | Source of Omega-3 | Diabetes-friendly