Pork Chops With Rice and Beans

Gluten Free
Dairy Free
Health score
39%
Pork Chops With Rice and Beans
30 min.
4
658kcal

Suggestions

Ingredients

  • tablespoon apple cider vinegar 
  • pounds pork chops boneless bone-in thin
  • 15 ounce black beans rinsed drained canned (not or )
  • ounce tomato sauce canned
  • cloves garlic chopped
  •  bell pepper diced green
  • teaspoons ground cumin 
  • servings kosher salt and pepper freshly ground
  • tablespoons olive oil extra-virgin
  •  onion diced
  • cup converted rice white instant (parboiled, not )

Equipment

  • bowl
  • frying pan
  • pot
  • aluminum foil
  • broiler
  • broiler pan

Directions

  1. Preheat the broiler.
  2. Heat the olive oil in a medium pot over medium-high heat.
  3. Add the bell pepper, onion, garlic, cumin, salt and pepper and cook until slightly soft, about 3 minutes.
  4. Add the tomato sauce and 1/2 cup water and bring to a simmer.
  5. Set aside about half of the tomato sauce mixture in a bowl.
  6. Add 3/4 cup more water and the rice to the pot and bring to a boil.
  7. Add the beans and their liquid, stir and reduce the heat to low. Cover and cook, undisturbed, until the rice is tender, about 15 minutes.
  8. Remove from the heat and let sit, covered, 5 more minutes.
  9. Meanwhile, pierce the pork chops with a fork and rub with the vinegar, and salt and pepper to taste. Arrange on a foil-lined broiler pan.
  10. Pour the reserved tomato mixture over the pork chops and turn to coat. Broil, without turning, until golden brown, about 8 minutes.
  11. Fluff the rice and beans with a fork. Season with salt and pepper. Divide the pork chops and rice and beans among plates and drizzle with the broiler-pan juices.
  12. Photograph by Antonis Achilleos

Nutrition Facts

Calories658kcal
Protein28.62%
Fat32.4%
Carbs38.98%

Properties

Glycemic Index
54.55
Glycemic Load
24.33
Inflammation Score
-7
Nutrition Score
34.02565261592%

Flavonoids

Apigenin
0.01mg
Luteolin
1.42mg
Isorhamnetin
1.38mg
Kaempferol
0.21mg
Myricetin
0.08mg
Quercetin
6.32mg

Nutrients percent of daily need

Calories:658.4kcal
32.92%
Fat:23.47g
36.1%
Saturated Fat:6.29g
39.32%
Carbohydrates:63.51g
21.17%
Net Carbohydrates:53.55g
19.47%
Sugar:4.04g
4.48%
Cholesterol:117.37mg
39.12%
Sodium:971.41mg
42.24%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:46.64g
93.28%
Selenium:67.03µg
95.76%
Vitamin B6:1.54mg
76.76%
Vitamin B1:1.06mg
70.98%
Vitamin B3:13.47mg
67.36%
Phosphorus:564.91mg
56.49%
Manganese:1.01mg
50.68%
Vitamin C:34.27mg
41.54%
Fiber:9.96g
39.84%
Potassium:1263.44mg
36.1%
Vitamin B2:0.53mg
31.33%
Zinc:4.4mg
29.34%
Magnesium:110.5mg
27.63%
Iron:4.95mg
27.52%
Copper:0.53mg
26.56%
Vitamin B5:2.13mg
21.27%
Folate:82.09µg
20.52%
Vitamin B12:0.9µg
15.03%
Vitamin E:2.23mg
14.88%
Calcium:117.62mg
11.76%
Vitamin K:8.29µg
7.9%
Vitamin A:383.7IU
7.67%
Vitamin D:0.85µg
5.67%