Curried Pork Chops and Cauliflower with Basmati Rice

Health score
38%
Curried Pork Chops and Cauliflower with Basmati Rice
60 min.
4
504kcal

Suggestions

Ingredients

  • 0.3 cup apples 
  • 1.5 cups rice uncooked
  • 0.5 cup buttermilk 
  • cups cauliflower florets 
  • 2.5 teaspoons curry powder 
  • teaspoons flour all-purpose
  •  spring onion divided chopped
  • servings pepper black to taste
  • 0.5 cup chicken broth low-sodium
  • teaspoon olive oil 
  • 16 ounce pork chops trimmed
  • cups water 

Equipment

  • frying pan
  • sauce pan
  • whisk

Directions

  1. Bring the rice and water to a boil in a saucepan over high heat. Reduce heat to medium-low, cover, and simmer until the rice is tender, and the liquid has been absorbed, 20 to 25 minutes.
  2. Meanwhile, place a steamer insert into a saucepan, and fill with water to just below the bottom of the steamer. Cover, and bring the water to a boil over high heat.
  3. Add the cauliflower, cover, and steam until just tender, 4 to 5 minutes depending on thickness.
  4. Remove from steamer and set aside.
  5. Season the pork chops with 1 1/2 teaspoon of curry powder, salt, and pepper.
  6. Heat the olive oil in a large skillet over medium-high heat. Arrange the pork chops in the skillet and cook until the pork is no longer pink in the center, about 3 minutes on each side.
  7. Place pork chops on a platter and cover to keep warm.
  8. Sprinkle the remaining 2 1/2 teaspoons of curry powder and flour into the same skillet.
  9. Whisk in the chicken broth, buttermilk, and apple chutney. Continue cooking until the curry has thickened. Stir in the cauliflower and half of the green onion; cook until the cauliflower is heated through.
  10. Place 3/4 cup of rice on each plate, and top each portion with a pork chop. Spoon curry sauce over pork chops, and sprinkle the remaining green onions to garnish.

Nutrition Facts

Calories504kcal
Protein26.9%
Fat19.91%
Carbs53.19%

Properties

Glycemic Index
75.05
Glycemic Load
35.93
Inflammation Score
-6
Nutrition Score
29.304782888164%

Flavonoids

Cyanidin
0.12mg
Catechin
0.1mg
Epigallocatechin
0.02mg
Epicatechin
0.59mg
Epigallocatechin 3-gallate
0.01mg
Apigenin
0.03mg
Luteolin
0.1mg
Kaempferol
0.62mg
Quercetin
2.78mg

Nutrients percent of daily need

Calories:503.92kcal
25.2%
Fat:11.01g
16.94%
Saturated Fat:3.83g
23.95%
Carbohydrates:66.21g
22.07%
Net Carbohydrates:62.18g
22.61%
Sugar:4.77g
5.29%
Cholesterol:79.28mg
26.43%
Sodium:140.79mg
6.12%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:33.48g
66.96%
Selenium:50.39µg
71.98%
Vitamin C:52.09mg
63.13%
Vitamin B1:0.89mg
59.43%
Vitamin B6:1.16mg
58.2%
Vitamin B3:11.31mg
56.56%
Vitamin K:55.11µg
52.48%
Manganese:1.02mg
51.18%
Phosphorus:427.53mg
42.75%
Potassium:947.36mg
27.07%
Vitamin B5:2.33mg
23.33%
Vitamin B2:0.39mg
22.9%
Zinc:3.08mg
20.51%
Folate:79.58µg
19.89%
Magnesium:74.45mg
18.61%
Copper:0.34mg
16.8%
Fiber:4.02g
16.1%
Iron:2.32mg
12.89%
Vitamin B12:0.77µg
12.81%
Calcium:110.37mg
11.04%
Vitamin E:0.86mg
5.72%
Vitamin D:0.84µg
5.62%
Vitamin A:250.59IU
5.01%
Source:Allrecipes