Spiced Pork Chops with Butternut Squash

Gluten Free
Dairy Free
Health score
33%
Spiced Pork Chops with Butternut Squash
25 min.
4
259kcal

Suggestions

Ingredients

  • 0.5 teaspoon pepper black freshly ground
  • 1.3 pound butternut squash 
  • tablespoon mint leaves fresh chopped
  • cup prechopped onion refrigerated
  • 16 ounce center-cut loin pork chops boneless ( 3/)
  • teaspoon pumpkin pie spice 
  • 0.3 teaspoon salt divided
  • 0.3 cup water 

Equipment

  • frying pan
  • paper towels
  • oven
  • microwave

Directions

  1. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray.
  2. Sprinkle pork evenly with spice, pepper, and 1/8 teaspoon salt.
  3. Add pork to pan; saut 3 to 4 minutes on each side or until done.
  4. Remove pork from pan; keep warm.
  5. While pork cooks, pierce squash several times with a fork; place on paper towels in microwave oven. Microwave at HIGH 1 minute. Peel squash; cut in half lengthwise. Discard seeds and membrane. Coarsely chop squash.
  6. Coat pan with cooking spray.
  7. Add squash; cover and cook 7 minutes, stirring occasionally.
  8. Add onion; cook, uncovered, 5 minutes, stirring frequently.
  9. Add 1/4 cup water; cook until liquid evaporates, scraping pan to loosen browned bits.
  10. Remove from heat; stir in 1/8 teaspoon salt and mint. Spoon squash mixture evenly over pork.

Nutrition Facts

Calories259kcal
Protein40.18%
Fat27.86%
Carbs31.96%

Properties

Glycemic Index
14.75
Glycemic Load
0.86
Inflammation Score
-10
Nutrition Score
26.053043438041%

Flavonoids

Eriodictyol
0.39mg
Hesperetin
0.13mg
Apigenin
0.07mg
Luteolin
0.17mg
Isorhamnetin
2mg
Kaempferol
0.26mg
Myricetin
0.01mg
Quercetin
8.12mg

Nutrients percent of daily need

Calories:258.77kcal
12.94%
Fat:8.13g
12.51%
Saturated Fat:2.86g
17.9%
Carbohydrates:21g
7%
Net Carbohydrates:17.25g
6.27%
Sugar:4.85g
5.39%
Cholesterol:75.98mg
25.33%
Sodium:208.48mg
9.06%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:26.4g
52.79%
Vitamin A:15128.88IU
302.58%
Vitamin B1:0.92mg
61.23%
Selenium:38.5µg
55%
Vitamin B6:1.09mg
54.7%
Vitamin B3:10.84mg
54.21%
Vitamin C:33.24mg
40.29%
Phosphorus:316.55mg
31.66%
Potassium:994.11mg
28.4%
Manganese:0.47mg
23.6%
Magnesium:83.94mg
20.98%
Fiber:3.75g
15.01%
Vitamin B2:0.25mg
14.91%
Vitamin E:2.21mg
14.73%
Vitamin B5:1.45mg
14.48%
Zinc:2.07mg
13.79%
Folate:47.46µg
11.86%
Iron:1.83mg
10.17%
Vitamin B12:0.6µg
10.02%
Copper:0.19mg
9.67%
Calcium:93.27mg
9.33%
Vitamin D:0.45µg
3.02%
Vitamin K:2.27µg
2.16%
Source:My Recipes