Pork Chops with a Mustard Sauce

3 Reviews
100% would make this recipe again

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Preparation : 5 min Cooking : 15 min
290 calories/serving

Ingredients

2 pork chops with bones, about 2 cm thick 360 g
1/4 tsp ground pepper 1 g
1 shallots, finely chopped 40 g
1 tbsp olive oil 15 mL
1/2 tbsp margarine non-hydrogenated 7 g
1/4 cup chicken broth 65 mL
2 tsp Dijon mustard 10 g
1 1/2 tbsp creamy soy preparation for cooking 23 mL
1 tsp lemon juice, freshly squeezed 1/4 lemon
1 pinch salt [optional]
aluminum foil

Before you start

Keep the individual serving plates in the oven at the lowest setting so they are warm when you serve.

Method

  1. Pat the pork chops dry, then sprinkle with pepper. Finely chop the shallots. Set aside.
  2. Heat a dry, heavy skillet over moderately high heat. When the skillet is hot, add the oil, swirling the pan to coat the bottom, then add the chops and brown 2 min on each side. Transfer the pork chops to a plate, then set them aside in the oven, loosely covered with foil.
  3. Meanwhile, add the margarine to the skillet, then cook the shallots over moderately high heat, with stirring, until softened, 3-4 min. Add the broth and boil 2 min, scraping up any brown bits. Add the mustard and soy preparation, return the mixture to a boil, then add the lemon juice. Return the pork chops to the skillet. Simmer, uncovered, until the sauce is slightly thickened and the meat is cooked, 3-4 min. Add salt to taste.
  4. Serve on the warmed plates.

Nutrition Facts Table

per 1 serving (160 g)

Amount

% Daily Value

Calories

290

Fat

17 g

27 %

Saturated 4.3 g
+ Trans 0 g

21 %

Cholesterol

70 mg

Sodium

220 mg

9 %

Carbohydrate

5 g

2 %

Fibre

1 g

3 %

Sugars

1 g

Net Carbs

4 g

Protein

27 g

Vitamin A

5 %

Vitamin C

6 %

Calcium

4 %

Iron

10 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Niacin, Selenium, Vitamin B1, Vitamin B12
Good source of  :
Phosphorus, Potassium, Vitamin B2, Vitamin B6, Zinc
Source of  :
Iron, Magnesium, Pantothenic Acid, Vitamin D, Vitamin E, Vitamin K
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 0
Vegetables ½
Meat and Alternatives 3
Fats 3
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

3 Reviews (3 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

This recipe is in the following categories

Pork | Main courses/Entrées | Diabetes-friendly

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