Southwest Pork Chops & Rice

Gluten Free
Health score
35%
Southwest Pork Chops & Rice
25 min.
4
533kcal

Suggestions

Ingredients

  • 1.5 lb pork chops bone-in
  • 15.5 oz kidney beans rinsed canned
  • 10 oz canned tomatoes diced green undrained canned
  • 0.5 tsp chili powder 
  • 0.8 cup milk colby & monterey jack cheeses shredded 2% kraft
  • cups brown rice long-grain hot cooked
  • 0.3 tsp garlic powder 
  • cup peppers and onions green chopped

Equipment

  • frying pan

Directions

  1. Cook peppers and onions in large nonstick skillet on medium-high heat 5 min. or until crisp-tender, stirring frequently. Meanwhile, rub both sides of chops with combined seasonings.
  2. Add chops to skillet; cook 2 to 3 min. on each side or until evenly browned on both sides.
  3. Add beans and tomatoes; cover. Cook on medium-low heat 5 min.
  4. Top chops with cheese; cook, covered, 2 to 3 min. or until chops are done (145F) and cheese is melted.
  5. Remove from heat.
  6. Let stand 3 min. before serving chops and vegetable mixture over rice.

Nutrition Facts

Calories533kcal
Protein31.25%
Fat35.48%
Carbs33.27%

Properties

Glycemic Index
16.75
Glycemic Load
5.56
Inflammation Score
-7
Nutrition Score
31.842608804288%

Flavonoids

Apigenin
0.01mg
Luteolin
1.77mg
Kaempferol
0.03mg
Myricetin
0.02mg
Quercetin
1.18mg

Nutrients percent of daily need

Calories:532.69kcal
26.63%
Fat:20.94g
32.22%
Saturated Fat:9.12g
56.98%
Carbohydrates:44.19g
14.73%
Net Carbohydrates:35.13g
12.78%
Sugar:5.11g
5.68%
Cholesterol:111.54mg
37.18%
Sodium:613.88mg
26.69%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:41.51g
83.02%
Selenium:57.66µg
82.37%
Manganese:1.32mg
66.08%
Vitamin B6:1.31mg
65.52%
Phosphorus:599.84mg
59.98%
Vitamin B1:0.89mg
59.15%
Vitamin B3:11.22mg
56.12%
Vitamin C:37.42mg
45.36%
Fiber:9.05g
36.22%
Magnesium:125.38mg
31.35%
Zinc:4.48mg
29.87%
Potassium:1003.88mg
28.68%
Vitamin B2:0.48mg
28.52%
Calcium:262.35mg
26.23%
Copper:0.43mg
21.38%
Iron:3.66mg
20.32%
Vitamin B5:1.5mg
14.96%
Vitamin B12:0.88µg
14.69%
Folate:46.5µg
11.62%
Vitamin A:574.49IU
11.49%
Vitamin K:10.93µg
10.41%
Vitamin E:1.02mg
6.82%
Vitamin D:0.79µg
5.24%