Breakfast Pork Chops

Health score
18%
Breakfast Pork Chops
40 min.
6
386kcal

Suggestions

Ingredients

  • 0.3 cup apple cider vinegar 
  • servings pepper black freshly ground
  •  pork chops bone-in (; 3 pounds)
  • 0.1 teaspoon cayenne pepper 
  • teaspoon sage dried
  • tablespoon flour all-purpose
  • tablespoons parsley fresh chopped
  • cloves garlic smashed
  • servings kosher salt 
  • 0.3 cup brown sugar light packed
  • cup chicken broth low-sodium
  • tablespoons olive oil extra-virgin
  • 0.3 cup milk whole

Equipment

  • bowl
  • frying pan
  • whisk
  • wooden spoon

Directions

  1. Combine 3 cups hot water, the vinegar, brown sugar, 1/4 cup salt, the garlic, sage and cayenne in a large bowl, stirring until the sugar and salt dissolve; let cool to room temperature. Submerge the pork chops in the brine, cover and refrigerate overnight.
  2. Remove the pork from the brine and pat dry.
  3. Heat 1 tablespoon olive oil in a large skillet over medium-high heat.
  4. Add half of the pork chops and cook until browned, 3 to 5 minutes per side (reduce the heat, if necessary).
  5. Transfer to a plate and repeat with the remaining 1 tablespoon olive oil and pork chops; transfer to the plate.
  6. Sprinkle the flour over the drippings in the skillet and cook, stirring with a wooden spoon, until lightly golden, about 45 seconds.
  7. Add the chicken broth and scrape up any browned bits; switch to a whisk and cook, whisking, until the sauce begins to thicken, about 2 minutes.
  8. Add the milk, parsley, 1/2 teaspoon salt, and black pepper to taste and simmer 1 minute. Return the pork chops to the skillet along with any juices from the plate and heat through, about 2 minutes.
  9. Photograph by Con Poulos

Nutrition Facts

Calories386kcal
Protein38.7%
Fat49.1%
Carbs12.2%

Properties

Glycemic Index
46.5
Glycemic Load
1.03
Inflammation Score
-3
Nutrition Score
20.347826250221%

Flavonoids

Apigenin
2.88mg
Luteolin
0.02mg
Kaempferol
0.02mg
Myricetin
0.21mg
Quercetin
0.02mg

Nutrients percent of daily need

Calories:385.68kcal
19.28%
Fat:20.57g
31.65%
Saturated Fat:5.99g
37.41%
Carbohydrates:11.5g
3.83%
Net Carbohydrates:11.36g
4.13%
Sugar:9.5g
10.56%
Cholesterol:118.18mg
39.39%
Sodium:306.81mg
13.34%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:36.48g
72.97%
Selenium:58.18µg
83.12%
Vitamin B6:1.21mg
60.56%
Vitamin B3:11.88mg
59.41%
Vitamin B1:0.84mg
56.07%
Phosphorus:381.44mg
38.14%
Vitamin K:25.21µg
24.01%
Vitamin B2:0.36mg
20.91%
Zinc:3.13mg
20.84%
Potassium:665.09mg
19%
Vitamin B12:0.99µg
16.54%
Vitamin B5:1.26mg
12.61%
Magnesium:46.81mg
11.7%
Iron:1.44mg
7.99%
Copper:0.14mg
7.03%
Vitamin D:0.96µg
6.4%
Vitamin E:0.91mg
6.04%
Calcium:59.37mg
5.94%
Manganese:0.08mg
4.25%
Vitamin A:157.92IU
3.16%
Vitamin C:2.12mg
2.57%
Folate:4.54µg
1.14%