Grilled Pork Chops with Plum Chutney

Gluten Free
Dairy Free
Health score
18%
Grilled Pork Chops with Plum Chutney
30 min.
4
399kcal

Suggestions

Ingredients

  •  pork chops bone-in thick
  • tablespoon apple cider vinegar 
  • teaspoon coriander seeds crushed
  • tablespoon ginger fresh minced
  • 0.5 teaspoon kosher salt 
  • tablespoons brown sugar light packed
  • 0.5 teaspoon mustard seeds 
  • 0.5 teaspoon pepper 
  • pound plums pitted halved
  • tablespoon vegetable oil divided

Equipment

  • frying pan
  • sauce pan
  • grill
  • cutting board

Directions

  1. Heat grill to high (450 to 550).
  2. Sprinkle pork chops with salt and pepper. Cook coriander and mustard seeds in a medium saucepan in 1 tsp. oil over high heat until mustard seeds begin to pop, 1 minute.
  3. Remove from heat and stir in ginger, vinegar, and brown sugar; set aside.
  4. Grill pork chops, turning once, until cooked medium, about 10 minutes total.
  5. Brush plums and onion with remaining 2 tsp. oil. Grill onion, turning once, until softened and slightly charred, 8 to 10 minutes. Grill plums, turning once, until grill marks appear, 3 minutes.
  6. Transfer onion and plums to a cutting board and cut pieces in half. Toss in pan with reserved spice mixture and serve over pork chops.

Nutrition Facts

Calories399kcal
Protein36.42%
Fat43.72%
Carbs19.86%

Properties

Glycemic Index
31.42
Glycemic Load
4.47
Inflammation Score
-5
Nutrition Score
21.298695776774%

Flavonoids

Cyanidin
6.38mg
Peonidin
0.35mg
Catechin
3.28mg
Epigallocatechin
0.27mg
Epicatechin
3.63mg
Epicatechin 3-gallate
0.86mg
Epigallocatechin 3-gallate
0.45mg
Quercetin
1.02mg
Gallocatechin
0.1mg

Nutrients percent of daily need

Calories:399.38kcal
19.97%
Fat:19.27g
29.65%
Saturated Fat:5.63g
35.19%
Carbohydrates:19.7g
6.57%
Net Carbohydrates:17.76g
6.46%
Sugar:17.14g
19.05%
Cholesterol:116.96mg
38.99%
Sodium:386.28mg
16.79%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:36.12g
72.24%
Selenium:58.3µg
83.29%
Vitamin B6:1.22mg
61.09%
Vitamin B3:11.74mg
58.72%
Vitamin B1:0.86mg
57.25%
Phosphorus:379.08mg
37.91%
Potassium:789.89mg
22.57%
Zinc:3.17mg
21.15%
Vitamin B2:0.35mg
20.78%
Vitamin B12:0.9µg
14.97%
Magnesium:55.27mg
13.82%
Vitamin B5:1.36mg
13.64%
Vitamin C:10.99mg
13.32%
Vitamin K:13.94µg
13.28%
Copper:0.19mg
9.47%
Iron:1.46mg
8.14%
Vitamin A:402.88IU
8.06%
Fiber:1.94g
7.76%
Manganese:0.14mg
6.97%
Vitamin D:0.85µg
5.65%
Vitamin E:0.8mg
5.35%
Calcium:50.36mg
5.04%
Folate:6.57µg
1.64%
Source:My Recipes