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Smart Creamy Caper-Lemon Pork Chops
Under 50g of Carbs
New
Under 650 Calories
Smart Creamy Caper-Lemon Pork Chops

with Roasted Marinated Veggies

10 min
Difficulty: 1/3
Mediterranean

For a smart and special meal you can feel good about, look no further than our take on a Mediterranean pork dinner. Juicy pork chops are draped with a creamy caper-lemon sauce and then paired with a chive-topped medley of hearty roasted veggies. Carb Smart (50 g carbohydrates or less) is based on a per serving calculation of the recipe's carbohydrate amount. Calorie Smart (650kcal or less) is based on a per serving calculation of the recipe's kilocalorie amount. Ingredients: Pork chop • Zucchini • Carrots • Sweet bell pepper • Red onion • Lemon • Cream cheese (milk ingredients, modified milk ingredients, salt, bacterial culture, lactic acid, carob bean gum, xanthan gum, potassium sorbate) (milk) • Capers (capers, water, salt, vinegar, calcium chloride, potassium sorbate) • Chicken broth concentrate (sugars (maltodextrin, sugar), chicken stock, chicken fat, chicken flavor (chicken broth, salt, flavoring, water, glutamic acid, chicken fat, chicken powder, xanthan gum, organic sunflower oil), salt, yeast extract, xanthan gum, natural flavor) • Chives • Dill-garlic spice blend (dehydrated onion, dehydrated garlic, salt, dill weed, canola oil, silicon dioxide) (sulphites).

Allergens

Triticale
Sulphites
Soy
Mustard
Wheat
Milk
Sulphites
Egg
May contain traces of allergens
Peanuts
Sesame
Tree nuts
Fish

Utensils

Parchment Paper
Baking Sheet
Measuring Spoons
Strainer
Zester
Large Bowl
Large Non-Stick Pan
Whisk
Measuring Cups
Peeler

Tags

Under 50g of Carbs
New
Under 650 Calories
SEO
Ingredients
Pork Chops, boneless

Pork Chops, boneless

340 g

Zucchini

Zucchini

1 unit(s)

Carrot

Carrot

1 unit(s)

Sweet Bell Pepper

Sweet Bell Pepper

1 unit(s)

Red Onion

Red Onion

1 unit(s)

Lemon

Lemon

1 unit(s)

Chives

Chives

7 g

Capers

Capers

30 g

Cream Cheese

Cream Cheese

2 unit(s)

Chicken Broth Concentrate

Chicken Broth Concentrate

1 unit(s)

Dill-Garlic Spice Blend

Dill-Garlic Spice Blend

1 tsp

Sugar

Sugar

0.5 tsp

Oil

Oil

1 tbsp

Salt

Salt

0.125 tsp

Pepper

Pepper

0.125 tsp

Preparation
1
Prep

  • Peel, then halve carrot lengthwise. Cut into 1/2-inch half-moons.
  • Halve zucchini lengthwise, then cut into 1/2-inch half-moons.
  • Core, then cut pepper into 1-inch pieces.
  • Peel, then cut onion into 1-inch pieces.
  • Finely chop chives. 
  • Drain, then rinse capers. Discard brine.
  • Zest, then juice lemon.

2
Marinate and roast veggies

  • Add half the Dill-Garlic Spice Blend, 1 tbsp (2 tbsp) lemon juice, 1/2 tbsp (1 tbsp) oil and 1/2 tsp (1 tsp) sugar to a large bowl. Season with salt and pepper, then whisk to combine.
  • Add carrots, zucchini, peppers and onions to the dressing. Toss to coat.
  • Add veggies to a parchment-lined baking sheet.
  • Roast in the top of the oven, stirring halfway through, until golden-brown, 20-22 min.

3
Sear pork chops

  • Meanwhile, pat pork dry with paper towels, then season with salt and pepper.
  • Heat a large non-stick pan over medium heat.
  • When hot, add 1/2 tbsp (1 tbsp) oil, then pork. Pan-fry until golden, 2-3 min per side.
  • Remove from heat.
  • Transfer pork to an unlined baking sheet.

4
Roast pork chops

  • Roast in the middle of the oven until cooked through, 7-10 min.**
  • When pork is done, transfer to a cutting board to rest for 3-5 min.

5
Make sauce

  • Meanwhile, reheat the same pan (from step 3) over medium.
  • When hot, add cream cheese, capers, broth concentrate, remaining Dill-Garlic Spice Blend, 1/4 cup (1/2) cup water and 1/2 tsp (1 tsp) lemon zest. Cook, whisking often, until cream cheese melts and sauce thickens slightly, 2-3 min.

6
Finish and serve

  • Thinly slice pork.
  • Add any pork resting juices to the sauce.
  • Divide veggies and pork between plates.
  • Spoon caper sauce over pork.
  • Sprinkle chives over veggies.

Nutrition per serving

450

kcal

Calories

17

g

Fat

5

g

Saturated Fat

30

g

Carbohydrate

16

g

Sugar

7

g

Dietary Fiber

45

g

Protein

120

mg

Cholesterol

1000

mg

Sodium

0.3

g

Trans Fat

1500

mg

Potassium

125

mg

Calcium

2.5

mg

Iron

with Roasted Veggie Couscous

7 min 1/3
Very High Fibre
High Protein
Under 50g of Carbs
Under 650 Calories

with Roasted Veggie Couscous

7 min 1/3
Very High Fibre
High Protein
Under 50g of Carbs
Under 650 Calories

with Roasted Veggie Couscous

7 min 1/3
Very High Fibre
High Protein
Under 50g of Carbs
Under 650 Calories

with Roasted Veggie Couscous

7 min 1/3
High Protein
Under 50g of Carbs
New
Under 650 Calories

with Roasted Veggie Couscous

7 min 1/3
High Protein
Under 50g of Carbs
New
Under 650 Calories
7 min 1/3
Very High Fibre
High Protein
Under 50g of Carbs
Under 650 Calories

with Roasted Veggie Couscous

7 min 1/3
Under 50g of Carbs
New
Under 650 Calories
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