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Cal Smart Honey Pork Chops
Under 650 Calories
Cal Smart Honey Pork Chops

with Broccoli and Garlicky Rice

Difficulty: 2/3
Chinese

Sweet and savoury meet in our honey-glazed pork chops with stir-fried broccoli. Bold garlic, zesty green onions and sweet honey lighten up this swap on takeout. Calorie Smart is based on a per serving calculation of the recipe's kilocalorie amount

Allergens

Sulphites
Soy
Wheat

Utensils

Baking Sheet
Measuring Spoons
Large Non-Stick Pan
Medium Pot
Whisk
Measuring Cups
Medium Bowl
Paper Towel

Tags

Under 650 Calories
Ingredients
Pork Chops, boneless

Pork Chops, boneless

340 g

Basmati Rice

Basmati Rice

0.75 cup

Broccoli, florets

Broccoli, florets

227 g

Green Onion

Green Onion

2 unit

Garlic Puree

Garlic Puree

1 tbsp

Honey

Honey

2 tbsp

Soy Sauce

Soy Sauce

2 tbsp

Garlic Salt

Garlic Salt

1 tsp

Cornstarch

Cornstarch

1 tbsp

Oil

Oil

2 tsp

Salt

Salt

0.063 tsp

Pepper

Pepper

0.125 tsp

Preparation
1
Cook rice

Before starting, preheat oven to 425°F. Wash and dry all produce. Heat a medium pot over medium heat. When hot, add 1 tsp oil (dbl for 4 ppl), then rice, half the garlic puree and half the garlic salt. Cook, stirring often, until fragrant, 1-2 min. Add 1 1/4 cups water (dbl for 4 ppl) and bring to a boil over high heat. Once boiling, reduce heat to low. Cover and cook until rice is tender and liquid is absorbed, 12-14 min. Remove the pot from heat. Set aside, still covered.

2
Prep

While rice cooks, cut broccoli into bite-sized pieces. Thinly slice green onions.

3
Cook pork

Pat pork dry with paper towels. Season with remaining garlic salt and pepper. Heat a large non-stick pan over medium-high heat. When hot, add 1 tsp oil (dbl for 4 ppl), then pork. Pan-fry until golden, 2-3 min per side, then transfer to an unlined baking sheet. Roast in the middle of the oven until cooked through, 8-10 min.**

4
Cook broccoli

While pork roasts, heat the same pan over medium. When hot, add broccoli, remaining garlic puree and 2 tbsp water (dbl for 4 ppl). Season with salt and pepper, then stir to combine. Cover and cook, stirring occasionally, until tender, 5-6 min. Transfer broccoli to a plate and cover to keep warm.

5
Make sauce

Whisk together honey, soy sauce, cornstarch and 2/3 cup water (dbl for 4 ppl) in a medium bowl. Add honey mixture to the same pan. Bring to a boil over medium-high. Once boiling, cook, stirring often, until sauce thickens slightly, 2-3 min.

6
Finish and serve

Rest pork for 3-5 min, then thinly slice. Fluff rice with a fork, then stir in half the green onions. Divide rice between plates. Top with broccoli, pork and sauce from the pan. Sprinkle remaining green onions over top.

Nutrition per serving

650

kcal

Calories

11

g

Fat

2.5

g

Saturated Fat

89

g

Carbohydrate

4

g

Sugar

4

g

Dietary Fiber

50

g

Protein

110

mg

Cholesterol

1690

mg

Sodium

with Broccoli and Garlicky Rice

2/3
Under 650 Calories
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with Roasted Carrots and Garlicky Rice

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with Snap Peas and Garlicky Rice

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