Crunchy Pork Chops with Garlicky Spinach and Tomato Salad

Very Healthy
Health score
68%
Crunchy Pork Chops with Garlicky Spinach and Tomato Salad
35 min.
2
774kcal

Suggestions

Ingredients

  • cups baby spinach leaves 
  • cup bread crumbs 
  • cup ground nut oil for frying
  • 0.5 teaspoon dijon mustard 
  •  eggs 
  • 0.5 clove garlic minced
  • tablespoon juice of lemon 
  • tablespoon olive oil 
  • 0.3 teaspoon oregano dried
  • tablespoon parmesan freshly grated
  •  pork chops 
  • servings salt and pepper 
  • servings salt and pepper black freshly ground
  • medium tomatoes 

Equipment

  • bowl
  • frying pan
  • wire rack
  • plastic wrap
  • rolling pin

Directions

  1. Trim the thick white fat off the pork chops, cutting carefully around the outside edge.
  2. Lay the chops between 2 pieces of plastic wrap and, using a mallet or a rolling pin beat them until the meaty part of the chop is half as thick. You will need to beat around the bone, so turn them over once as you go.
  3. Beat the egg in a shallow wide bowl with the mustard, oregano, and salt and pepper. On a large plate or platter, combine the breadcrumbs with the Parmesan.
  4. Press each of the chops into the egg mixture, coating either side. Then dip the eggy chops into the bread crumbs, covering them evenly.
  5. Let them lie on a cooling rack to dry slightly while you heat the oil in a large frying pan. When a small cube of bread sizzles if dropped into the oil, then the oil is hot enough. Cook the chops until they are a deep golden color, about 5 to 7 minutes a side (depending on how thin you've managed to get them and how cold they were before going in the oil).
  6. Meanwhile, quarter the tomatoes and take out the seeds, then cut the shells into strips and dice them. You can take off the skins, too, if you prefer, by steeping the tomatoes first into a bowl of just boiled water for 3 to 5 minutes.
  7. Combine the diced tomato, minced or grated garlic, oil, and lemon juice in a bowl, and season well with salt and pepper.
  8. When the chops are ready, toss the spinach in the tomato mixture until well coated and divide the salad between 2 large plates, putting each chop alongside.

Nutrition Facts

Calories774kcal
Protein22.3%
Fat52.17%
Carbs25.53%

Properties

Glycemic Index
98
Glycemic Load
2.27
Inflammation Score
-10
Nutrition Score
48.213043876316%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
1.36mg
Apigenin
0.01mg
Luteolin
0.45mg
Kaempferol
4mg
Myricetin
0.46mg
Quercetin
3.49mg

Nutrients percent of daily need

Calories:773.61kcal
38.68%
Fat:44.98g
69.2%
Saturated Fat:7.75g
48.42%
Carbohydrates:49.53g
16.51%
Net Carbohydrates:43.34g
15.76%
Sugar:8.78g
9.75%
Cholesterol:173.32mg
57.77%
Sodium:795.48mg
34.59%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:43.25g
86.5%
Vitamin K:329.98µg
314.27%
Vitamin A:7312.97IU
146.26%
Vitamin B1:1.55mg
103.13%
Selenium:66.43µg
94.91%
Vitamin B3:15.87mg
79.36%
Vitamin B6:1.36mg
67.95%
Manganese:1.31mg
65.26%
Vitamin C:45.28mg
54.89%
Folate:214.59µg
53.65%
Phosphorus:530.16mg
53.02%
Vitamin E:7.66mg
51.06%
Vitamin B2:0.73mg
42.77%
Potassium:1427.58mg
40.79%
Iron:5.99mg
33.27%
Magnesium:131.58mg
32.9%
Zinc:3.87mg
25.82%
Fiber:6.19g
24.75%
Calcium:235.19mg
23.52%
Copper:0.42mg
21.18%
Vitamin B12:1.13µg
18.75%
Vitamin B5:1.85mg
18.46%
Vitamin D:0.99µg
6.59%