Nutritionist's Pick: Garlicky Pork Chops with Clementines

Balanced

Very High Fibre

High Protein

and Broccoli, Peppers and Brown Rice

10 min

Difficulty: 1/3

Tender, juicy pork chops meet the brightness of fresh clementines in this nutritionist’s pick. Equal parts hearty and wholesome, garlic adds rich depth to every bite, while roasted broccoli and peppers bring colour and crunch to the plate. Served over nutty brown rice, this dish balances lean protein, whole grains and fibre-filled vegetables. Ingredients: Pork chop • Broccoli • Sweet bell pepper • Brown rice • Clementine • Cilantro • Garlic

Utensils

Baking Sheet

Measuring Spoons

Zester

Large Bowl

Medium Pot

Measuring Cups

Medium Non-Stick Pan

Tags

30-min-or-less

Very High Fibre

Classic-plates

Regional-specialty

High Protein

Ingredients

Pork Chops, boneless

340 g

Clementine

1 unit(s)

Quick Cook Brown Rice

1 cup

Broccoli

227 g

Cilantro

7 g

Garlic, cloves

2 unit(s)

Sweet Bell Pepper

1 unit(s)

Oil

2 tbsp

Pepper

0.5 tsp

Preparation

Before starting, wash and dry all produce.
To a medium pot, add 1 1/4 cups (2 1/2 cups) water and 1/8 tsp (1/4 tsp) salt. Cover and bring to a boil over high.
To the boiling water, stir in rice, then reduce heat to low. Cover and cook for 18-20 min, until rice is tender and water is absorbed. Remove from heat. Set aside, still covered.

Zest, then juice half the clementine. Cut remaining clementine into wedges.
Peel, then mince or grate garlic.
Cut broccoli into bite-sized peices.
Core, then cut peper into 1/2-inch pieces.
Roughly chop cilantro.

Pat pork dry with paper towels. To a large bowl, add pork, 1/2 tbsp (1 tbsp) olive oil, half the clementine zest and half the garlic. Season with salt and pepper, if you like, then toss to coat.
Heat a large non-stick pan over medium-high. Add 1/2 tbsp (2 tbsp) olive oil. When hot, add pork chops.
Cook for 1-2 min per side, until golden. Transfer pork to an unlined baking sheet.
Roast in the middle of the oven for 7-9 min, until cooked through.**

To another unlined baking sheet, add broccoli, pepper and 1 tbsp (2 tbsp) oil. Season with salt and pepper, if you like, then toss to coat. Roast in the top of the oven 8-10 min, until golden.

Fluff rice with a fork. Stir in remaining garlic, clementine juice, remaining zest and the half the cilantro. Season with salt and pepper, if you like.