204788 Health Library | Health and Wellness | Wellmont Health System
  • Lemon-seared Pork Chops

    Nutrition Facts

    Serving Size ½ of recipe
    Calories 308
    Total Fat 16 g
    Saturated Fat 4 g
    Sodium 379 mg
    Total Carbohydrate 1.5 g
    Dietary Fiber 0.5 g
    Protein 36.5 g

    Servings and Times

    Servings 2
    Marinating Time 30 minutes to overnight

    Ingredients and Preparation

    Ingredients Measures
    Pork loin chops 2 (6-ounce)
    Zest of ½ a lemon
    Juice of ½ a lemon
    Sugar ½ teaspoon
    Olive oil 1 + 2 teaspoons
    Salt ¼ teaspoon
    Fresh ground black pepper
    Directions
    1. Place the pork chops with the lemon zest, lemon juice, sugar, and 1 teaspoon olive oil in a resealable plastic bag. Marinate in the refrigerator for 30 minutes to overnight.
    2. Dry pork chops a bit with paper towels. Season with salt and fresh ground pepper.
    3. Heat 2 teaspoons of olive oil in a medium to large skillet over medium heat. Add the pork chops and cook for 8-10 minutes on each side, until cooked through. Serve pork chops over the garlic-sautéed spinach as suggested below.

    Exchanges5 lean meats; 1 fat

    Side Suggestions: Garlic-sautéed SpinachHeat 2 teaspoons olive oil in a medium sized nonstick skillet. Add 1 minced garlic clove and cook until just fragrant, about 1 minute. Add 10 ounces baby spinach (about 8 cups, packed) and stir until just wilted. Season with salt and pepper to taste. Serve pork chops on top of spinach. Wild rice-pilaf. Cook according to package directions. Sliced tomatoes.

    Side Suggestions: Wild Rice-pilaf

    Side Suggestions: Sliced Tomatoes

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