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Smart Roasted Fig-Maple Pork Chops
Protein Plus
Under 50g of Carbs
Under 650 Calories
Smart Roasted Fig-Maple Pork Chops

with Veggie Jumble

7 min
Difficulty: 2/3

Fig and maple work together in this sweet and savoury weeknight dinner. Juicy pork chops and veggies are roasted together for easy clean-up, too! 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 • Broccoli • Carrots • Red onion • Maple syrup • Fig spread (sugars (sugar, glucose, dried figs), water, modified corn starch, salt, pectin, citric acid, ascorbic acid, potassium sorbate, sodium benzoate) • 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) • Dijon mustard (water, mustard seed, mustard flour, vinegar, salt, white wine, spices, xanthan gum, citric acid, tartaric acid) (mustard) • Garlic salt (salt, garlic powder, tricalcium phosphate, high oleic sunflower oil, silicon dioxide).

Allergens

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

Utensils

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

Tags

Under 50g of Carbs
Under 650 Calories
Feel-good
Ingredients
Pork Chops, boneless

Pork Chops, boneless

340 g

Red Onion

Red Onion

1 unit(s)

Carrot

Carrot

1 unit(s)

Garlic Salt

Garlic Salt

3 g

Fig Spread

Fig Spread

2 tbsp

Maple Syrup

Maple Syrup

2 tbsp

Dijon Mustard

Dijon Mustard

0.5 tbsp

Chicken Broth Concentrate

Chicken Broth Concentrate

1 unit(s)

Broccoli

Broccoli

227 g

Oil

Oil

1 tbsp

Butter

Butter

1 tbsp

Salt

Salt

0.13 tsp

Pepper

Pepper

0.13 tsp

Preparation
1
Prep

  • Peel, then cut onion into 1-inch pieces, then finely chop 1 tbsp (2 tbsp) onions. 
  • Cut broccoli into bite-sized pieces.
  • Peel, then cut carrot into 1/4-inch half moons.

2
Roast veggies

  • To a parchment-lined baking sheet, add 1-inch onion pieces, carrots, broccoli, 1/2 tsp (1 tsp) garlic salt and 1/2 tbsp (1 tbsp) oil. Toss to coat.
  • Roast veggies in the middle of the oven for 8-10 min, until beginning to soften. (NOTE: Veggies will finish cooking in step 3.)

3
Cook pork chops

  • Meanwhile, pat pork dry with paper towels, then season with 1/4 tsp (1/2 tsp) garlic salt and pepper.
  • Heat a large non-stick pan over medium-high. When hot, add 1/2 tbsp (1 tbsp) oil, then pork. Pan-fry 3-4 min per side, until golden.
  • Flip veggies, then top with pork chops. Roast in the middle of the oven for 8-10 min, until pork is cooked through and veggies are tender.**

4
Make fig-maple sauce

  • Meanwhile, add 1 tbsp butter (2 tbsp) to the same pan. Heat over medium-low, swirling the pan until melted, 1 min.
  • Add reserved finely chopped onion. Cook 2-3 min, stirring occasionally, until softened. Season with salt.
  • Add fig spread, maple syrup, half the Dijon (use all for 4 servings), broth concentrate and 1/4 cup (1/2 cup) water. Cook 2-3 min, stirring often, until sauce thickens slightly.
  • Remove the pan from heat.

5
Finish and serve

  • Thinly slice pork chops. 
  • Divide veggies and pork between plates.
  • Drizzle fig-maple sauce over pork.

Nutrition per serving

530

kcal

Calories

19

g

Fat

6

g

Saturated Fat

48

g

Carbohydrate

31

g

Sugar

6

g

Dietary Fiber

44

g

Protein

125

mg

Cholesterol

1030

mg

Sodium

0.3

g

Trans Fat

1350

mg

Potassium

125

mg

Calcium

2.3

mg

Iron

7 min 2/3
Under 50g of Carbs
New
Under 650 Calories

with Roasted Broccoli, Red Onions and Carrots

7 min 2/3
Very High Fibre
High Protein
Under 50g of Carbs
Under 650 Calories

with Roasted Broccoli, Red Onions and Carrots

7 min 2/3
Under 50g of Carbs
Under 650 Calories
7 min 2/3
Under 50g of Carbs
Under 650 Calories
7 min 2/3
Under 50g of Carbs
Under 650 Calories
7 min 2/3
Under 50g of Carbs
Under 650 Calories

with Roasted Broccoli, Red Onions and Carrots

7 min 2/3
Very High Fibre
High Protein
Under 50g of Carbs
Under 650 Calories

with Roasted Broccoli, Red Onions and Carrots

7 min 2/3
Very High Fibre
High Protein
Under 50g of Carbs
Under 650 Calories
7 min 2/3
Under 50g of Carbs
Under 650 Calories
7 min 2/3
Under 50g of Carbs
Under 650 Calories

with Roasted Broccoli, Red Onions and Carrots

7 min 2/3
Very High Fibre
High Protein
Under 50g of Carbs
Under 650 Calories
7 min 2/3
Under 50g of Carbs
Under 650 Calories

with Roasted Broccoli, Red Onions and Carrots

7 min 2/3
Very High Fibre
High Protein
Under 50g of Carbs
Under 650 Calories
7 min 2/3
Under 50g of Carbs
Under 650 Calories

with Roasted Broccoli, Red Onions and Carrots

7 min 2/3
High Protein
Under 50g of Carbs
Under 650 Calories

with Roasted Broccoli, Red Onions and Carrots

7 min 2/3
Very High Fibre
High Protein
Under 50g of Carbs
Under 650 Calories
7 min 2/3
Under 50g of Carbs
Under 650 Calories

with Veggie Jumble

7 min 2/3
Under 50g of Carbs
Under 650 Calories

with Roasted Broccoli, Red Onions and Carrots

7 min 2/3
Very High Fibre
High Protein
Under 50g of Carbs
Under 650 Calories

with Roasted Broccoli, Red Onions and Carrots

7 min 2/3
Very High Fibre
High Protein
Under 50g of Carbs
Under 650 Calories
7 min 2/3
Under 50g of Carbs
Under 650 Calories
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