Pork Chops with Butternut Squash, Escarole, and Walnuts

Gluten Free
Dairy Free
Very Healthy
Health score
73%
Pork Chops with Butternut Squash, Escarole, and Walnuts
45 min.
4
345kcal

Suggestions

Ingredients

  • tablespoons apple cider vinegar 
  • 12 oz butternut squash cubed peeled
  • 12 oz endive 
  • tablespoons sage fresh roughly chopped
  • 0.8 teaspoon kosher salt divided
  • tablespoon brown sugar light packed
  • 0.3 cup chicken broth divided reduced-sodium
  • tablespoon olive oil extra-virgin
  • 0.8 teaspoon pepper divided
  •  boned pork chops 
  •  shallots peeled cut in half
  • 0.3 cup walnuts roughly chopped

Equipment

  • frying pan
  • oven
  • tongs

Directions

  1. Preheat oven to 45
  2. Heat oil in a large ovenproof frying pan over medium-high heat. Rub pork chops with 1/2 tsp. salt and 1/2 tsp. pepper and cook until golden brown on one side, about 3 minutes. While pork cooks, core and roughly chop escarole.
  3. Transfer pork to a plate.
  4. Add 2 tbsp. broth, the vinegar, brown sugar, and remaining 1/4 tsp. each salt and pepper to pan and simmer 1 minute.
  5. Add shallots, squash, sage, and escarole to pan. Cook until escarole has wilted, about 5 minutes, mixing occasionally with tongs.
  6. Put frying pan in oven and bake, uncovered, until squash is just tender, about 20 minutes.
  7. Remove from oven and fit pork, browned side up, between vegetables.
  8. Drizzle remaining broth over mixture and sprinkle walnuts on top. Return to oven and bake, uncovered, until vegetables begin to turn golden and pork is cooked through, 5 to 10 minutes.

Nutrition Facts

Calories345kcal
Protein39.24%
Fat34.47%
Carbs26.29%

Properties

Glycemic Index
41.75
Glycemic Load
1.55
Inflammation Score
-10
Nutrition Score
41.823478107867%

Flavonoids

Cyanidin
0.2mg
Kaempferol
8.59mg

Nutrients percent of daily need

Calories:344.81kcal
17.24%
Fat:13.39g
20.6%
Saturated Fat:2.73g
17.06%
Carbohydrates:22.98g
7.66%
Net Carbohydrates:16.85g
6.13%
Sugar:7.7g
8.55%
Cholesterol:88.44mg
29.48%
Sodium:533.63mg
23.2%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:34.3g
68.6%
Copper:9.47mg
473.72%
Vitamin A:10888.43IU
217.77%
Vitamin K:200.57µg
191.02%
Vitamin B1:1.13mg
75.64%
Selenium:47.62µg
68.03%
Vitamin B6:1.31mg
65.6%
Vitamin B3:12.79mg
63.95%
Manganese:1.25mg
62.44%
Phosphorus:416.34mg
41.63%
Folate:161.62µg
40.4%
Potassium:1261.68mg
36.05%
Vitamin C:25.98mg
31.5%
Magnesium:102.52mg
25.63%
Fiber:6.14g
24.55%
Vitamin B5:2.25mg
22.47%
Zinc:3.36mg
22.41%
Vitamin B2:0.36mg
21.26%
Iron:3.04mg
16.86%
Vitamin E:2.34mg
15.63%
Calcium:135.71mg
13.57%
Vitamin B12:0.7µg
11.64%
Vitamin D:0.4µg
2.68%
Source:My Recipes