Pork Chop Veggie Medley

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Pork Chop Veggie Medley
50 min.
6
3424kcal

Suggestions

Ingredients

  • 28 ounces tomatoes diced undrained canned
  • cups rice hot cooked
  • cups rice hot cooked
  • cups rice hot cooked
  • 10 ounces corn frozen
  •  garlic clove minced
  • tablespoon olive oil 
  • medium onion thinly sliced
  • 0.3 teaspoon pepper 
  •  pork loin boneless (3/ and 4 ounces each)
  • 0.5 teaspoon salt 
  • 0.3 cup water 
  • small zucchini thinly sliced

Equipment

  • frying pan
  • slotted spoon

Directions

  1. In a large nonstick skillet, saute onions and garlic in oil for 2-3 minutes.
  2. Add the pork chops; brown on both sides and sprinkle with salt and pepper.
  3. Remove chops and onions with a slotted spoon; keep warm.
  4. Add water to drippings; bring to a boil, scraping any browned bits from pan. Return chops and onions to pan; add the tomatoes. Bring to a boil. Reduce heat cover and simmer for 25-30 minutes or until meat is tender.
  5. Stir in corn and zucchini; cover and simmer for 10-15 minutes longer or until the vegetable are tender.
  6. Serve over rice.

Nutrition Facts

Calories3424kcal
Protein61.11%
Fat25.42%
Carbs13.47%

Properties

Glycemic Index
71.83
Glycemic Load
96.7
Inflammation Score
-10
Nutrition Score
67.613912748254%

Flavonoids

Apigenin
0.02mg
Luteolin
0.04mg
Isorhamnetin
1.84mg
Kaempferol
0.25mg
Myricetin
0.07mg
Quercetin
8.51mg

Nutrients percent of daily need

Calories:3424.02kcal
171.2%
Fat:93.11g
143.24%
Saturated Fat:28.11g
175.67%
Carbohydrates:111.06g
37.02%
Net Carbohydrates:105.89g
38.51%
Sugar:6.35g
7.05%
Cholesterol:1382.85mg
460.95%
Sodium:1471.13mg
63.96%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:503.73g
1007.46%
Selenium:632.67µg
903.82%
Vitamin B6:17.25mg
862.52%
Vitamin B1:9.94mg
662.72%
Vitamin B3:129.42mg
647.1%
Phosphorus:5175.59mg
517.56%
Zinc:41.84mg
278.93%
Potassium:8920.24mg
254.86%
Vitamin B2:4.33mg
254.51%
Vitamin B12:11.19µg
186.57%
Vitamin B5:18.05mg
180.52%
Magnesium:653.11mg
163.28%
Manganese:2mg
100.06%
Copper:1.66mg
82.92%
Iron:14.42mg
80.14%
Vitamin D:8.78µg
58.53%
Vitamin C:29.29mg
35.51%
Vitamin E:4.3mg
28.64%
Fiber:5.17g
20.66%
Calcium:204.84mg
20.48%
Folate:60.13µg
15.03%
Vitamin K:8.08µg
7.69%
Vitamin A:275.96IU
5.52%