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Cal Smart Spiced Pork Chops
Spicy
Under 650 Calories
Cal Smart Spiced Pork Chops

with Creamy Sauce

Difficulty: 2/3
Canadian

Why reserve Montreal Steak Spice for beef when its zesty flavour is so delicious? Mustard, onion, garlic and peppercorns combine in a delicious spice blend that pairs perfectly with pork. Calorie Smart is based on a per serving calculation of the recipe's kilocalorie amount

Allergens

Wheat
Milk

Utensils

Baking Sheet
Measuring Spoons
Large Non-Stick Pan
Measuring Cups
Paper Towel

Tags

Spicy
Under 650 Calories
Quick Prep
Ingredients
Pork Chops, boneless

Pork Chops, boneless

340 g

Chicken Broth Concentrate

Chicken Broth Concentrate

1 unit

Yellow Onion

Yellow Onion

56 g

Yellow Potato

Yellow Potato

360 g

Green Beans

Green Beans

170 g

Montreal Spice Blend

Montreal Spice Blend

1 tbsp

Sour Cream

Sour Cream

3 tbsp

Parsley

Parsley

7 g

Oil

Oil

2 tbsp

Salt

Salt

0.125 tsp

All-Purpose Flour

All-Purpose Flour

1 tbsp

Pepper

Pepper

0.125 tsp

Preparation
1
Roast potatoes

Before starting, preheat the oven to 425°F. Wash and dry all produce. Cut potatoes into 1/2-inch pieces. Add potatoes, half the Montreal Steak Spice and 1 tbsp oil to an unlined baking sheet. (NOTE: For 4 ppl, use 2 baking sheets, with one-quarter of the Montreal Steak Spice and 1 tbsp oil per sheet.) Season with salt, then toss to coat. Roast in the middle of the oven, tossing halfway through, until tender and golden-brown, 25-28 min. (NOTE: For 4 ppl, roast in the middle and bottom of the oven, rotating sheets halfway through.)

2
Prep

Meanwhile, trim green beans. Peel, then cut half the onion into 1/4-inch pieces (whole onion for 4 ppl). Roughly chop parsley. Pat pork dry with paper towels, then season with remaining Montreal Steak Spice.

3
Sear pork

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. Transfer pork to one side of another unlined baking sheet.

4
Roast pork and green beans

Add green beans and 1 tsp oil (dbl for 4 ppl) to the other side of the baking sheet with pork. Season with salt and pepper, then toss to coat. Roast in the top of the oven until green beans are tender and pork is cooked through, 9-11 min.**

5
Make sauce

Meanwhile, heat the same pan (from step 3) over medium. When hot, add 1 tsp oil (dbl for 4 ppl), then onions. Cook, stirring often, until tender, 2-3 min. Sprinkle flour over onions. Cook, stirring often, until onions are coated, 1 min. Add 1/2 cup water (dbl for 4 ppl) and broth concentrate. Cook, stirring often, until sauce thickens slightly, 2-3 min. Remove the pan from heat, then add sour cream. Season with salt and pepper, then stir to combine.

6
Finish and serve

Transfer pork to a plate to rest for 3-5 min. Sprinkle half the parsley over green beans, then toss to combine. Thinly slice pork. Stir any pork juices from the plate into sauce. Divide pork, potatoes and green beans between plates. Drizzle sauce over pork, then sprinkle with remaining parsley.

Nutrition per serving

590

kcal

Calories

23

g

Fat

6

g

Saturated Fat

49

g

Carbohydrate

7

g

Sugar

7

g

Dietary Fiber

47

g

Protein

105

mg

Cholesterol

760

mg

Sodium

with Creamy Sauce

2/3
Under 650 Calories

with Creamy Sauce

2/3
Spicy
Under 650 Calories

with Creamy Shallot Sauce

2/3
Quick
Under 650 Calories

with Creamy Sauce

2/3
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Cal Smart Spiced Pork Chops
Custom recipe

with Creamy Sauce

2/3
Under 650 Calories
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