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Asian Pork Chops
20 min prep time
10 min cook time
4servings
Recipe by
Lara Rondinelli Hamilton, RD, LDN, CDE and Jennifer Bucko Lamplough
Source
The Diabetes Cookbook
Photo by
Peter Papoulakos
How to Make Asian Pork Chops
Regular soy sauce contains wheat and gluten, so if you need to follow a gluten-free diet, make sure you purchase gluten-free soy sauce for this recipe. This dish pairs well with our Asian Kale Slaw recipe.
20 min prep time
10 min cook time
4servings
1 pork chop + 1/2 cup broccoli
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Step-By-Step Instructions:
- In a medium bowl, combine the soy sauce, vinegar, water, 1 tablespoon olive oil, crushed red pepper, and garlic. Add the pork chops and marinate them in refrigerator for 20 minutes or longer.
- Steam the broccoli for 5 minutes; until tender.
- Add the remaining 2 tsp olive oil to a large sauté pan over medium-high heat. Add the pork chops and sear for about 5 minutes per side or until done. (Reserve marinade for later).
- Place the marinade in a small saucepan. Bring it to a boil; reduce the heat and simmer about 2 minutes. Place the pork chops on serving platter and pour the cooked marinade over them.
- Top the pork chops with chopped cilantro and serve with the steamed broccoli.
Nutrition facts
4 Servings
-
Serving Size
1 pork chop + 1/2 cup broccoli
- Amount per serving Calories 230
-
Total Fat
13g
- Saturated Fat 3.4g
- Trans Fats 0g
- Cholesterol 60mg
- Sodium 390mg
-
Total Carbohydrate
5g
- Dietary Fiber 2g
- Total Sugars 1g
- Protein 23g
- Potassium 470mg
- Phosphorous 220mg
Ingredients
soy sauce (reduced-sodium)
2 tablespoons plus 1 teaspoon
rice wine vinegar
3 tbsp
water
2 tbsp
olive oil (divided use)
1 tbsp plus 2 tsp
crushed red pepper flakes
1/4 tsp
garlic (minced)
1 clove
broccoli florets
2 cup
pork loin boneless chops (divided into 4 portions)
1 lbs
cilantro (chopped)
2 tbsp
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