Garam Masala Pork Chops with Mint Yogurt and Spiced Couscous

Health score
33%
Garam Masala Pork Chops with Mint Yogurt and Spiced Couscous
45 min.
4
461kcal
20.13%sweetness
100%saltiness
39.67%sourness
33.8%bitterness
74.08%savoriness
75.12%fattiness
100%spiciness

Ingredients

  • tablespoon ground pepper 
  • 1.3 cup chicken broth 
  • 0.7 cup couscous 
  • 10  mint leaves fresh
  • tbsp garam masala 
  • tsp ground cumin 
  • 24 oz pork loin chops lean
  •  optional: lemon 
  • tablespoons olive oil 
  • tsp raisins 
  • servings salt to taste
  • tsp sesame seed 
  • 0.5 cup greek yogurt greek style

Equipment

  • sauce pan
  • grill
  • aluminum foil
  • broiler

Directions

  1. Chops:Trim pork chops of excess fat. Rub garam masala into chops (both sides).
  2. Place on a plate, cover and refrigerate for 6-8 hours, to allow flavors to penetrate.Chop the mint and stir into the yogurt and refrigerate for the same period as the pork chops.Preheat broiler. Spray broiler rack with nonstick cooking spray. Broil chops for about 5 minutes each side. Alternately, grill chops over direct heat until well marked on both sides, move to indirect heat, cover loosely in foil, and cook until internal temp reaches 145F.
  3. Remove from heat and allow to rest 3 minutes.
  4. Serve with mint yogurt.Note: *Garam Masala is available in specialty stores and many larger grocery stores.Spiced Couscous:In a medium saucepan bring the broth, raisins, olive oil, cumin, cayenne and salt to a boil. Stir in the couscous, bring back to a boil, cover and remove from the heat. Set aside for 5 minutes.Juice the lemon and stir into the couscous with the sesame seeds.
  5. Serve.

Nutrition Facts

Calories461kcal
Protein41.1%
Fat29.33%
Carbs29.57%

Properties

Glycemic Index
55.33
Glycemic Load
16.27
Inflammation Score
-7
Nutrition Score
27.412608695652%

Flavonoids

Eriodictyol
6.54mg
Hesperetin
7.79mg
Naringenin
0.15mg
Apigenin
0.14mg
Luteolin
0.84mg
Kaempferol
0.01mg
Myricetin
0.14mg
Quercetin
0.31mg

Taste

Sweetness:
20.13%
Saltiness:
100%
Sourness:
39.67%
Bitterness:
33.8%
Savoriness:
74.08%
Fattiness:
75.12%
Spiciness:
100%

Nutrients percent of daily need

Calories:461.22kcal
23.06%
Fat:14.81g
22.79%
Saturated Fat:3.24g
20.22%
Carbohydrates:33.6g
11.2%
Net Carbohydrates:29.46g
10.71%
Sugar:1.97g
2.19%
Cholesterol:115.08mg
38.36%
Sodium:587.1mg
25.53%
Protein:46.71g
93.41%
Selenium:62.09µg
88.7%
Vitamin B1:1.28mg
85.42%
Vitamin B3:15.59mg
77.95%
Vitamin B6:1.41mg
70.42%
Phosphorus:506.47mg
50.65%
Vitamin B2:0.5mg
29.34%
Potassium:886.54mg
25.33%
Zinc:3.32mg
22.11%
Vitamin C:16.36mg
19.84%
Manganese:0.39mg
19.71%
Magnesium:75.03mg
18.76%
Vitamin B5:1.78mg
17.8%
Vitamin B12:1.06µg
17.64%
Fiber:4.14g
16.57%
Copper:0.27mg
13.36%
Vitamin A:641.27IU
12.83%
Iron:2.28mg
12.69%
Vitamin E:1.7mg
11.3%
Calcium:77.23mg
7.72%
Vitamin K:5.24µg
4.99%
Folate:15.83µg
3.96%
Vitamin D:0.51µg
3.4%