Healthified Smothered Pork Chops

Gluten Free
Health score
25%
Healthified Smothered Pork Chops
30 min.
6
215kcal

Suggestions


Are you looking for a delicious and healthy twist on a classic comfort food? Look no further than our Healthified Smothered Pork Chops! This gluten-free recipe is not only quick to prepare, taking just 30 minutes, but it also packs a flavorful punch that will satisfy your cravings without the guilt. With only 215 calories per serving, you can indulge in a hearty meal that fits perfectly into your balanced diet.

Imagine tender, boneless pork loin chops seared to perfection and then lovingly smothered in a creamy, savory mushroom sauce. The combination of fresh mushrooms, reduced-sodium soy sauce, and aromatic herbs like sage or thyme creates a rich flavor profile that elevates this dish to a whole new level. Plus, the addition of fat-free sour cream adds a luscious creaminess without the extra calories.

This recipe is perfect for lunch, dinner, or any occasion where you want to impress your family or guests with minimal effort. Serve it alongside your favorite gluten-free sides, and you have a complete meal that everyone will love. So, roll up your sleeves and get ready to enjoy a comforting dish that’s both nutritious and satisfying. Your taste buds will thank you!

Ingredients

  • teaspoon canola oil 
  • 10.8 oz cream of mushroom soup fat-free 98% 45% with less sodium canned
  • oz mushrooms fresh sliced (3 cups)
  • 0.5 teaspoon soy sauce reduced-sodium
  • 0.5 cup onion chopped (1 medium)
  • 0.1 teaspoon pepper 
  • 24 oz pork loin boneless
  • 0.5 cup cream fat-free sour
  • 0.3 teaspoon thyme leaves dried
  • 0.3 cup water 

Equipment

  • frying pan

Directions

  1. Trim any visible fat from pork chops.
  2. Heat 12-inch nonstick skillet over medium-high heat.
  3. Add pork chops; cook about 4 minutes on each side or until slightly browned.
  4. Remove pork chops from skillet; set aside.
  5. In same skillet, heat oil over medium heat.
  6. Add onion and mushrooms; cook 3 minutes, stirring frequently.
  7. Stir in soup, water, soy sauce, sage and pepper until well mixed.
  8. Heat to boiling. Return pork chops to skillet; spoon some of the sauce over pork. Reduce heat; cover and simmer 12 to 15 minutes, stirring and turning pork chops occasionally, until pork is no longer pink in center.
  9. Stir in sour cream until well blended and smooth. Cook, stirring constantly, just until hot.
  10. Serve pork chops with mushroom mixture.

Nutrition Facts

Calories215kcal
Protein56.23%
Fat28.28%
Carbs15.49%

Properties

Glycemic Index
22.67
Glycemic Load
0.56
Inflammation Score
-3
Nutrition Score
15.747826184915%

Flavonoids

Luteolin
0.04mg
Isorhamnetin
0.67mg
Kaempferol
0.09mg
Quercetin
2.71mg

Nutrients percent of daily need

Calories:214.82kcal
10.74%
Fat:6.64g
10.21%
Saturated Fat:2.1g
13.12%
Carbohydrates:8.18g
2.73%
Net Carbohydrates:7.45g
2.71%
Sugar:1.39g
1.55%
Cholesterol:75.71mg
25.24%
Sodium:460.64mg
20.03%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:29.68g
59.36%
Selenium:36.01µg
51.45%
Vitamin B6:0.94mg
46.83%
Vitamin B3:8.37mg
41.86%
Vitamin B1:0.56mg
37.15%
Phosphorus:325.3mg
32.53%
Vitamin B2:0.43mg
25.19%
Zinc:2.92mg
19.47%
Potassium:655.03mg
18.72%
Vitamin B5:1.53mg
15.26%
Copper:0.3mg
14.93%
Vitamin B12:0.73µg
12.2%
Manganese:0.2mg
10.19%
Magnesium:40.28mg
10.07%
Iron:1.21mg
6.72%
Folate:14.85µg
3.71%
Calcium:36.8mg
3.68%
Vitamin D:0.53µg
3.53%
Fiber:0.73g
2.93%
Vitamin C:1.91mg
2.32%
Vitamin E:0.27mg
1.82%
Vitamin A:53.33IU
1.07%