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Cal Smart Lemon-Pepper Pork
Under 650 Calories
Cal Smart Lemon-Pepper Pork

with Fresh Salad

Difficulty: 2/3
Greek

Inspired by the flavours of classic Greek cuisine, this lower-calorie dish pairs juicy lemon-pepper pork chops with Greek-style salad and creamy yogurt sauce. Calorie Smart is based on a per serving calculation of the recipe's kilocalorie amount.

Allergens

Sulphites
Milk

Utensils

Parchment Paper
Baking Sheet
Measuring Spoons
Strainer
Large Bowl
Large Non-Stick Pan
Aluminum Foil
Paper Towel
Small pot

Tags

Under 650 Calories
Ingredients
Pork Chops, boneless

Pork Chops, boneless

340 g

Green Bell Pepper

Green Bell Pepper

1 unit(s)

Red Onion

Red Onion

0.5 unit(s)

Baby Spinach

Baby Spinach

56 g

Feta Cheese, crumbled

Feta Cheese, crumbled

0.25 cup

Yogurt Sauce

Yogurt Sauce

45 mL

Mixed Olives

Mixed Olives

30 g

Red Wine Vinegar

Red Wine Vinegar

2 tbsp

Lemon-Pepper Seasoning

Lemon-Pepper Seasoning

1 tbsp

Oil

Oil

2 tbsp

Salt

Salt

0.125 tsp

Pepper

Pepper

0.063 tsp

Sugar

Sugar

0.5 tbsp

Preparation
1
Prep

Before starting, preheat the oven to 450˚F.Wash and dry all produce. Cut tomatoes into 1/2-inch pieces.Core, then cut pepper into 1/4-inch pieces.Peel, then cut half the onion (whole onion for 4 ppl) into 1/4-inch slices. Drain, then roughly chop or tear olives into bite-sized pieces.

2
Pickle onions

Add onions, vinegar, 2 tbsp (4 tbsp) water and 1/2 tbsp (1 tbsp) sugar to a small pot. Season with salt. Bring to a simmer over medium-high heat. Simmer, stirring often, until sugar dissolves and onions soften, 2-3 min. Remove from heat. Transfer onions, including pickling liquid, to a large bowl. Place in the fridge to cool.

3
Prep pork

On a separate cutting board, pat pork dry with paper towels. Season with salt and Lemon-Pepper Seasoning.

4
Cook pork

Heat a large non-stick pan over medium-high heat. When hot, add 1 tbsp (2 tbsp) oil, then pork. Pan-fry until golden, 2-3 min per side. Transfer to a parchment-lined baking sheet. Roast in the middle of the oven until cooked through, 10-12 min.** Transfer pork to a plate. Cover loosely with foil and set aside to rest, 2-3 min.

5
Make salad

Meanwhile, remove the bowl with pickled onions from the fridge. Stir in 1 tbsp (2 tbsp) oil. Add spinach, peppers, tomatoes, olives and half the feta. Season with salt and pepper, then toss to combine.

6
Finish and serve

Thinly slice pork. Divide salad and pork between plates. Top pork with yogurt sauce. Sprinkle remaining feta over top.

Nutrition per serving

550

kcal

Calories

26

g

Fat

7

g

Saturated Fat

19

g

Carbohydrate

11

g

Sugar

5

g

Dietary Fiber

45

g

Protein

122

mg

Cholesterol

910

mg

Sodium

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