Pork Chops with Cumin and Orange

Dairy Free
Health score
24%
Pork Chops with Cumin and Orange
45 min.
4
486kcal

Suggestions

Ingredients

  • 1.5 cups couscous 
  • 0.8 teaspoon cumin seed 
  • 2.3 cups fat-skimmed chicken broth 
  • 0.8 teaspoon coarse-ground pepper 
  • 0.5 lb cranberry-orange relish 
  •  center-cut loin pork chops thick
  • servings salt 

Equipment

  • frying pan
  • plastic wrap
  • rolling pin

Directions

  1. Trim and discard fat from chops; wipe chops with a damp towel. Press cumin seed and pepper equally onto both sides of chops.
  2. Sprinkle lightly with salt.
  3. Place each chop between sheets of plastic wrap; with a flat mallet or rolling pin, gently pound meat to 1/4 inch thick, pounding as close to the bone as possible.
  4. In a 2- to 3-quart pan over high heat, bring 2 cups broth to a boil. Stir in couscous, cover tightly, and remove from heat; let stand until broth is absorbed and couscous is tender to bite, about 5 minutes.
  5. Meanwhile, set a 10- to 12-inch nonstick frying pan over high heat. When pan is hot, add chops, without crowding, in a single layer, and turn as needed to brown on both sides, 3 to 4 minutes total. As chops are cooked, transfer to a rimmed plate.
  6. Meanwhile, rinse orange; cut in half lengthwise, then cut 1 half crosswise into thin slices, discarding seeds.
  7. Cut remaining orange half into 4 wedges.
  8. Return all chops and any accumulated juices to pan.
  9. Add sliced orange and 1/3 cup broth; cover and simmer over low heat until meat is no longer pink in the center (cut to test), about 4 minutes.
  10. Spoon couscous equally onto plates. Arrange chops and orange slices alongside; drizzle pan juices evenly over meat. Accompany with orange wedges to squeeze over pork.
  11. Add salt to taste.

Nutrition Facts

Calories486kcal
Protein32.43%
Fat19.14%
Carbs48.43%

Properties

Glycemic Index
36.13
Glycemic Load
32.86
Inflammation Score
-5
Nutrition Score
24.183913526328%

Flavonoids

Hesperetin
15.45mg
Naringenin
8.69mg
Luteolin
0.11mg
Kaempferol
0.07mg
Myricetin
0.09mg
Quercetin
0.26mg

Nutrients percent of daily need

Calories:485.92kcal
24.3%
Fat:10.1g
15.54%
Saturated Fat:3.38g
21.11%
Carbohydrates:57.51g
19.17%
Net Carbohydrates:52.78g
19.19%
Sugar:5.51g
6.12%
Cholesterol:89.78mg
29.93%
Sodium:806.89mg
35.08%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:38.51g
77.02%
Vitamin B1:1.06mg
70.73%
Vitamin B3:13.89mg
69.44%
Selenium:47.59µg
67.98%
Vitamin B6:1.1mg
54.97%
Phosphorus:438.09mg
43.81%
Vitamin C:30.19mg
36.6%
Manganese:0.61mg
30.25%
Potassium:761.59mg
21.76%
Vitamin B5:2.09mg
20.86%
Vitamin B2:0.35mg
20.64%
Fiber:4.74g
18.96%
Magnesium:72.4mg
18.1%
Zinc:2.7mg
18.03%
Vitamin B12:0.98µg
16.25%
Copper:0.29mg
14.72%
Iron:1.9mg
10.55%
Folate:31.41µg
7.85%
Calcium:58.2mg
5.82%
Vitamin D:0.54µg
3.57%
Vitamin A:139.75IU
2.79%
Vitamin E:0.29mg
1.95%
Source:My Recipes