Walnut-Crusted Pork Chops with Autumn Vegetable Wild Rice

Gluten Free
Dairy Free
Very Healthy
Health score
61%
Walnut-Crusted Pork Chops with Autumn Vegetable Wild Rice
45 min.
4
574kcal

Suggestions


Indulge in the delightful flavors of Autumn with our Walnut-Crusted Pork Chops paired perfectly with a vibrant Autumn Vegetable Wild Rice. This dish effortlessly brings together the earthy crunch of walnuts and the savory richness of pork, making it an elegant addition to your lunch or dinner table. Imagine savoring the tender, juicy pork chops, coated in a golden walnut crust that adds texture and flavor with every bite.

But that's not all! The accompanying wild rice blend is a symphony of colors and tastes, featuring sweet diced apples, sautéed cremini mushrooms, and vibrant Swiss chard, all harmoniously cooked to perfection. Each serving not only tastes divine but is also a healthy option, being gluten-free and dairy-free while packing a wholesome balance of protein, healthy fats, and carbohydrates. With a health score of 61, you can enjoy this meal knowing you're nourishing your body with every forkful.

Ready in just 45 minutes, this recipe is an excellent choice for busy weeknights or a special family gathering. Impress your loved ones with your culinary skills while creating memories around the table, all the while delighting their taste buds with this nutritious and delicious main course. Treat yourself and your family to a meal that celebrates the flavors of the season!

Ingredients

  •  bacon 
  • 0.3 teaspoon pepper black freshly ground
  • 0.5 cup carrots diced
  • cups rice wild cooked
  • cup cremini mushrooms sliced
  • 0.5 teaspoon rubbed sage dried
  • 0.3 cup flat-leaf parsley fresh chopped
  •  garlic clove minced
  • cup apples i use 2 granny smith apples peeled chopped
  • teaspoons jalapeno diced seeded
  • 0.8 teaspoon kosher salt 
  • 0.3 cup lower-sodium chicken broth fat-free
  • 0.5 cup lower-sodium chicken broth fat-free
  • cup onion finely chopped
  • 32 ounce center-cut pork chops bone-in trimmed
  • 1.5 cups swiss chard chopped
  • 0.3 cup walnuts finely
  • 1.5 teaspoons worcestershire sauce 

Equipment

  • bowl
  • frying pan
  • sauce pan

Directions

  1. Place pork in a shallow dish; drizzle evenly with Worcestershire sauce.
  2. Combine salt, sage, and black pepper in a small bowl. Reserve 3/4 teaspoon salt mixture.
  3. Add walnuts to remaining salt mixture; toss well. Press walnut mixture onto both sides of pork. Cover and refrigerate 30 minutes.
  4. Cook bacon slice in a large nonstick skillet over medium heat until crisp.
  5. Remove bacon from pan; crumble.
  6. Add pork to drippings in pan; cook 1 1/2 minutes on each side or until lightly browned.
  7. Add 1/4 cup chicken broth to pan. Cover, reduce heat, and cook 6 minutes or until desired degree of doneness.
  8. Remove pork from pan.
  9. Heat a large saucepan over medium heat. Coat pan with cooking spray.
  10. Add onion and next 3 ingredients to pan; cover and cook 5 minutes or until onion is tender. Stir in reserved 3/4 teaspoon salt mixture, chard, mushrooms, and apple. Cover and cook 5 minutes or until carrot is tender. Stir in rice and 1/2 cup broth. Bring to a simmer; cook, uncovered, 5 minutes or until liquid is absorbed. Stir in bacon.
  11. Place 1 cup rice mixture on each of 4 plates; top each serving with 1 pork chop.
  12. Drizzle each serving with pan drippings, and sprinkle each with 1 tablespoon parsley.

Nutrition Facts

Calories574kcal
Protein39.51%
Fat38.91%
Carbs21.58%

Properties

Glycemic Index
70.96
Glycemic Load
2.85
Inflammation Score
-10
Nutrition Score
42.971739001896%

Flavonoids

Cyanidin
0.75mg
Peonidin
0.01mg
Catechin
0.61mg
Epigallocatechin
0.08mg
Epicatechin
2.35mg
Epigallocatechin 3-gallate
0.06mg
Apigenin
8.08mg
Luteolin
0.14mg
Isorhamnetin
2mg
Kaempferol
1.18mg
Myricetin
1.01mg
Quercetin
9.85mg

Nutrients percent of daily need

Calories:574.48kcal
28.72%
Fat:24.78g
38.13%
Saturated Fat:6.97g
43.58%
Carbohydrates:30.93g
10.31%
Net Carbohydrates:26.36g
9.58%
Sugar:7.38g
8.2%
Cholesterol:155.58mg
51.86%
Sodium:740.82mg
32.21%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:56.63g
113.27%
Vitamin K:178.1µg
169.62%
Selenium:82.47µg
117.81%
Vitamin B1:1.67mg
111.21%
Vitamin B3:20.58mg
102.88%
Vitamin B6:1.96mg
98.21%
Vitamin A:3877.93IU
77.56%
Phosphorus:675.43mg
67.54%
Potassium:1397.37mg
39.92%
Manganese:0.78mg
38.97%
Vitamin B2:0.65mg
38.12%
Zinc:5.41mg
36.04%
Magnesium:124.32mg
31.08%
Copper:0.54mg
27.23%
Vitamin B5:2.3mg
22.95%
Vitamin C:18mg
21.82%
Vitamin B12:1.25µg
20.79%
Fiber:4.58g
18.31%
Iron:2.81mg
15.59%
Folate:55.48µg
13.87%
Vitamin E:1.13mg
7.55%
Calcium:64.92mg
6.49%
Vitamin D:0.95µg
6.31%
Source:My Recipes