Smothered Pork Chops

Health score
21%
Smothered Pork Chops
40 min.
4
436kcal

Suggestions

Ingredients

  • 0.7 cup buttermilk 
  • 0.5 teaspoon cajun spice 
  • 0.8 cup flour all-purpose
  • tablespoon thyme leaves fresh chopped
  • servings kosher salt 
  • 1.5 cups chicken broth low-sodium
  • tablespoons olive oil extra-virgin
  • large onion sliced
  •  center-cut pork chops bone-in ()
  • tablespoon butter unsalted

Equipment

  • bowl
  • frying pan

Directions

  1. Sprinkle the pork chops all over with salt and the Cajun seasoning.
  2. Pour the flour into a shallow bowl. Dredge the chops in the flour, turning to coat, and tap off any excess. Reserve the remaining flour.
  3. Heat the olive oil in a large skillet over medium-high heat.
  4. Add the chops; cook until browned, 2 to 3 minutes per side.
  5. Transfer to a plate.
  6. Add the butter, onion, thyme and a pinch of salt to the skillet. Cook, stirring occasionally, until the onion is golden brown, 8 to 10 minutes.
  7. Add 2 tablespoons of the reserved flour to the skillet and cook, stirring, 1 minute.
  8. Add the chicken broth, bring to a boil and cook until reduced by one-third, about 2 minutes.
  9. Add the buttermilk and return the chops to the skillet. Bring the sauce to a simmer, then reduce the heat to medium low and cook until the sauce is thickened and the chops are just cooked through, 10 to 12 minutes.
  10. Serve with biscuits.
  11. Photograph by Antonis Achilleos

Nutrition Facts

Calories436kcal
Protein32.38%
Fat44.48%
Carbs23.14%

Properties

Glycemic Index
48.25
Glycemic Load
14.41
Inflammation Score
-9
Nutrition Score
22.601739199265%

Flavonoids

Apigenin
0.05mg
Luteolin
0.81mg
Isorhamnetin
1.88mg
Kaempferol
0.24mg
Myricetin
0.01mg
Quercetin
7.61mg

Nutrients percent of daily need

Calories:436.42kcal
21.82%
Fat:21.32g
32.8%
Saturated Fat:7.03g
43.94%
Carbohydrates:24.97g
8.32%
Net Carbohydrates:23.36g
8.5%
Sugar:3.75g
4.16%
Cholesterol:101.71mg
33.9%
Sodium:329.48mg
14.33%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:34.93g
69.85%
Selenium:54.02µg
77.17%
Vitamin B1:1.12mg
74.38%
Vitamin B3:13.44mg
67.19%
Vitamin B6:1.06mg
53.15%
Phosphorus:403.06mg
40.31%
Vitamin B2:0.48mg
28.33%
Potassium:727.07mg
20.77%
Zinc:2.59mg
17.28%
Vitamin B12:0.99µg
16.48%
Iron:2.43mg
13.52%
Folate:53.03µg
13.26%
Magnesium:51.95mg
12.99%
Vitamin B5:1.29mg
12.92%
Manganese:0.25mg
12.69%
Copper:0.19mg
9.54%
Vitamin E:1.39mg
9.24%
Calcium:79.75mg
7.98%
Vitamin D:1.11µg
7.39%
Vitamin A:365.85IU
7.32%
Vitamin C:5.58mg
6.76%
Fiber:1.6g
6.41%
Vitamin K:5µg
4.76%