Pork Chops with Roasted Kale and Walnut Pesto

Gluten Free
Dairy Free
Very Healthy
Health score
68%
Pork Chops with Roasted Kale and Walnut Pesto
35 min.
4
604kcal

Suggestions

Ingredients

  • 0.3 teaspoon rosemary dried with your fingers crushed
  • small clove garlic quartered
  • 12 ounces kale 
  • servings kosher salt and pepper black freshly ground
  • tablespoons juice of lemon fresh
  • 0.8 cup olive oil 
  •  center-cut pork chops bone-in (2 pounds total)
  • servings baked potato soft for serving
  • pinch pepper flakes red crushed
  • 0.5 cup walnut halves 

Equipment

  • food processor
  • frying pan
  • baking sheet
  • kitchen thermometer
  • broiler
  • cutting board

Directions

  1. Preheat the broiler. Strip the kale leaves from the tough stems and discard the stems. Toss the leaves on a rimmed baking sheet with 2 tablespoons of the olive oil and 1/4 teaspoon salt, and spread them out in an even layer. Broil the greens, stirring once or twice until they turn a brighter green with bits of charred leaves, about 4 minutes. Stir in the walnuts and broil until the walnuts are fragrant but not burned, about 2 minutes. Set aside to cool.
  2. Sprinkle both sides of the chops with 1/2 teaspoon salt, 1/4 teaspoon pepper and the rosemary.
  3. Heat 2 tablespoons of the olive oil in a large skillet over medium heat and cook, turning once, until an instant-read thermometer inserted into the thickest part registers 145 degrees F, about 12 minutes.
  4. Transfer to a cutting board to rest for 5 minutes. While the chops are cooking, pulse the garlic and the cooled kale and walnuts in a food processor until chopped.
  5. Add the pepper flakes, lemon juice, 1/4 teaspoon salt and the remaining 1/2 cup olive oil and continue to process to make a slightly chunky pesto. Adjust the consistency as desired with up to 1/4 cup water. Season to taste with salt and pepper. Top each pork chop with about 2 tablespoons of the pesto and serve with a baked potato or soft polenta.

Nutrition Facts

Calories604kcal
Protein28.04%
Fat50.52%
Carbs21.44%

Properties

Glycemic Index
66.94
Glycemic Load
19.56
Inflammation Score
-10
Nutrition Score
46.601738577304%

Flavonoids

Cyanidin
0.4mg
Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Apigenin
0.04mg
Luteolin
0.05mg
Isorhamnetin
20.07mg
Kaempferol
41mg
Myricetin
0.01mg
Quercetin
20.29mg

Nutrients percent of daily need

Calories:603.78kcal
30.19%
Fat:34.37g
52.88%
Saturated Fat:7.28g
45.52%
Carbohydrates:32.81g
10.94%
Net Carbohydrates:24.97g
9.08%
Sugar:2.43g
2.7%
Cholesterol:116.96mg
38.99%
Sodium:148.39mg
6.45%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:42.93g
85.86%
Vitamin K:340.01µg
323.82%
Vitamin A:8521.12IU
170.42%
Vitamin C:112.32mg
136.14%
Vitamin B6:1.84mg
92.06%
Selenium:59.35µg
84.78%
Vitamin B1:1.09mg
72.77%
Vitamin B3:13.98mg
69.92%
Manganese:1.33mg
66.39%
Phosphorus:539.12mg
53.91%
Potassium:1586.04mg
45.32%
Vitamin B2:0.69mg
40.46%
Magnesium:128.91mg
32.23%
Fiber:7.84g
31.37%
Calcium:283.05mg
28.31%
Zinc:4.23mg
28.22%
Copper:0.55mg
27.57%
Folate:92.63µg
23.16%
Iron:4.1mg
22.8%
Vitamin B5:1.81mg
18.14%
Vitamin B12:0.9µg
14.97%
Vitamin E:2.07mg
13.81%
Vitamin D:0.85µg
5.65%