Pan-Seared Pork Chops with Molasses-Plum Sauce

Gluten Free
Dairy Free
Health score
22%
Pan-Seared Pork Chops with Molasses-Plum Sauce
45 min.
4
391kcal

Suggestions

Pan-Seared Pork Chops with Molasses-Plum Sauce: A Gluten-Free, Dairy-Free Delight!

Are you in the mood for a mouth-watering, gluten-free, and dairy-free main course that's ready in just 45 minutes? Look no further! This Pan-Seared Pork Chops with Molasses-Plum Sauce recipe is the perfect answer to your culinary desires. With a rich, flavorful sauce and tender, juicy pork chops, this dish is ideal for a delightful lunch, dinner, or even a main course at your next gathering.

Savor the delightful combination of sweet molasses and tangy plums in this unique sauce, which pairs exquisitely with the pan-seared pork chops. This recipe serves 4 persons and contains only 391 calories per serving, ensuring that you can enjoy a delicious and satisfying meal without compromising on your dietary needs.

To create this delectable dish, you'll need a few simple ingredients, including freshly ground black pepper, cider vinegar, dried blueberries, fat-free chicken broth, ground coriander, molasses, olive oil, chopped onion, plums, bone-in center-cut pork chops, and salt. With the help of a frying pan and a saucepan, you'll be on your way to a memorable meal in no time.

So why wait? Dive into this Pan-Seared Pork Chops with Molasses-Plum Sauce recipe and indulge in a scrumptious, gluten-free, and dairy-free dining experience that your whole family will love. Whether you're cooking for a weeknight dinner or entertaining guests, this dish is sure to impress!

Ingredients

  • 0.5 teaspoon pepper black divided freshly ground
  • tablespoons apple cider vinegar 
  • 0.3 cup blueberries dried
  • 0.8 cup fat-skimmed beef broth fat-free
  • 0.1 teaspoon ground coriander 
  • tablespoons blackstrap molasses 
  • teaspoons olive oil 
  • 0.5 cup onion chopped
  • 1.8 cups plums pitted peeled coarsely chopped
  • 24 ounce pork chops bone-in ()
  • 0.5 teaspoon salt divided

Equipment

  • frying pan
  • sauce pan

Directions

  1. Heat oil in a medium saucepan over medium heat.
  2. Add onion; cook 3 minutes or until tender, stirring frequently. Stir in broth, blueberries, vinegar, molasses, 1/4 teaspoon salt, 1/4 teaspoon pepper, coriander, and plums; bring to a boil. Reduce heat, and simmer 20 minutes or until plums are tender and mixture is thick.
  3. Heat a large nonstick skillet coated with cooking spray over medium-high heat.
  4. Sprinkle 1/4 teaspoon salt and 1/4 teaspoon pepper over pork chops.
  5. Add pork chops to skillet; cook 2 minutes on each side or until browned. Reduce heat to medium; cook 4 minutes or until done.
  6. Remove pork chops from skillet; cover and keep warm.
  7. Add plum mixture to skillet; bring to a simmer. Cook 2 minutes, scraping pan to loosen browned bits. Spoon plum mixture over pork.
  8. Garnish with parsley, if desired.

Nutrition Facts

Calories391kcal
Protein39.51%
Fat33.73%
Carbs26.76%

Properties

Glycemic Index
45.42
Glycemic Load
6.56
Inflammation Score
-5
Nutrition Score
23.694348096848%

Flavonoids

Cyanidin
4.06mg
Peonidin
0.22mg
Catechin
2.09mg
Epigallocatechin
0.17mg
Epicatechin
2.31mg
Epicatechin 3-gallate
0.55mg
Epigallocatechin 3-gallate
0.29mg
Luteolin
0.01mg
Isorhamnetin
1mg
Kaempferol
0.13mg
Myricetin
0.01mg
Quercetin
4.71mg
Gallocatechin
0.06mg

Nutrients percent of daily need

Calories:391.42kcal
19.57%
Fat:14.38g
22.12%
Saturated Fat:4.47g
27.94%
Carbohydrates:25.68g
8.56%
Net Carbohydrates:22.99g
8.36%
Sugar:20.84g
23.15%
Cholesterol:113.97mg
37.99%
Sodium:554.09mg
24.09%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:37.89g
75.79%
Selenium:59.16µg
84.51%
Vitamin B1:1.17mg
78.1%
Vitamin B3:14.25mg
71.23%
Vitamin B6:1.35mg
67.68%
Phosphorus:411.1mg
41.11%
Potassium:1023.17mg
29.23%
Vitamin B2:0.35mg
20.51%
Magnesium:77.11mg
19.28%
Zinc:2.79mg
18.61%
Vitamin B12:0.99µg
16.44%
Vitamin B5:1.49mg
14.94%
Manganese:0.29mg
14.74%
Fiber:2.69g
10.76%
Copper:0.21mg
10.3%
Vitamin C:8.35mg
10.12%
Iron:1.8mg
9.99%
Vitamin K:6.31µg
6.01%
Vitamin A:257.62IU
5.15%
Calcium:50.58mg
5.06%
Vitamin E:0.7mg
4.69%
Vitamin D:0.68µg
4.54%
Folate:7.88µg
1.97%
Source:My Recipes