Cajun Pork Chops with Kale

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Cajun Pork Chops with Kale
40 min.
4
1091kcal

Suggestions

Ingredients

  • pounds pork chops thin-cut bone-in 6 chops
  • 14.5 ounce canned tomatoes diced canned
  • stalks celery chopped
  • tablespoons chili powder 
  • cloves garlic chopped
  • tablespoon jalapeno hot sauce 
  • cups kale packed chopped
  • servings kosher salt 
  • cups chicken broth low-sodium
  • 15 ounce no-salt-added beans white drained and rinsed canned
  • tablespoons olive oil extra-virgin
  • large onion white chopped

Equipment

  • bowl
  • baking sheet
  • whisk
  • pot
  • broiler
  • dutch oven

Directions

  1. Preheat the broiler.
  2. Whisk 1 tablespoon each olive oil, chili powder and hot sauce in a bowl. Season the pork chops with 1/2 teaspoon salt. Pierce the chops all over with a fork and rub with the spice mixture on both sides; place on a rack set over a baking sheet. Set aside.
  3. Heat the remaining 1 tablespoon olive oil in a Dutch oven or large pot over medium-high heat.
  4. Add the celery, onion, garlic and the remaining 2 tablespoons chili powder. Cook, stirring, until the vegetables are translucent, about 8 minutes.
  5. Add the chicken broth and tomatoes to the pot. Cook, stirring occasionally, until reduced by about one-third, about 7 minutes.
  6. Add the beans and kale; toss to coat. Reduce the heat to medium, cover and cook until the kale is tender, about 7 minutes. (
  7. Add up to 1/2 cup water if the mixture looks dry.) Season with salt.
  8. Meanwhile, broil the pork until browned, 4 to 6 minutes. Flip; broil until cooked through, 2 more minutes.
  9. Serve with the kale and beans.
  10. Photograph by Justin Walker

Nutrition Facts

Calories1091kcal
Protein22.83%
Fat62.35%
Carbs14.82%

Properties

Glycemic Index
39.75
Glycemic Load
3.3
Inflammation Score
-10
Nutrition Score
59.386956090512%

Flavonoids

Apigenin
1.15mg
Luteolin
0.44mg
Isorhamnetin
9.31mg
Kaempferol
15.08mg
Myricetin
0.05mg
Quercetin
14.92mg

Nutrients percent of daily need

Calories:1090.8kcal
54.54%
Fat:79.45g
122.24%
Saturated Fat:17.5g
109.37%
Carbohydrates:42.48g
14.16%
Net Carbohydrates:30.5g
11.09%
Sugar:18.71g
20.79%
Cholesterol:117.37mg
39.12%
Sodium:711.48mg
30.93%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:65.45g
130.9%
Vitamin B3:29.32mg
146.61%
Vitamin K:151.16µg
143.96%
Manganese:2.2mg
109.87%
Vitamin A:5342.82IU
106.86%
Vitamin B6:2.1mg
105%
Vitamin E:14.79mg
98.59%
Selenium:64.64µg
92.35%
Phosphorus:839.53mg
83.95%
Vitamin B1:1.14mg
76.23%
Magnesium:271.07mg
67.77%
Potassium:1978.42mg
56.53%
Vitamin C:46.07mg
55.84%
Vitamin B2:0.82mg
48.13%
Fiber:11.98g
47.93%
Copper:0.92mg
45.86%
Zinc:6.6mg
44.01%
Folate:148.85µg
37.21%
Iron:6.3mg
35%
Vitamin B5:2.85mg
28.54%
Calcium:253.03mg
25.3%
Vitamin B12:1.02µg
16.99%
Vitamin D:0.85µg
5.67%