Healthy Recipes

Dijon-crusted Pork
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Servings: 2
Ingredients and Preparation
Ingredients Measures
Breadcrumbs ¼ cup
Dijon mustard 2 teaspoons
Bone-in, center-cut pork chops 2 (8-ounce)
Salt ¼ teaspoon
Freshly ground pepper to taste
Olive oil 2 teaspoons


Directions
  1. Preheat oven to 400ºF.
  2. Use a fork to mix the breadcrumbs and mustard together in a small bowl. (The mixture should be crumbly.)
  3. Season the pork chops with salt and pepper
  4. Heat the oil in an ovenproof skillet over medium-high heat. Cook the pork chops for about 3 minutes on each side, until browned.
  5. Transfer the skillet to the oven and cook the pork chops until a meat thermometer registers 160ºF. This should be about 20-25 minutes. Cooking time depends on the thickness of the chops.

Exchanges
5 lean meats; 2 fats; 0.5 starch

Side Suggestions: Mashed Potatoes
Cut 3 Yukon Gold or red potatoes into fourths (no need to peel) and boil in a large pot of water for 20 minutes, or until tender. Drain, add ¼ teaspoon salt, freshly ground pepper to taste, and 2 teaspoons butter. Use a potato masher to mash to desired consistency.

Side Suggestions: Steamed Green Beans


Nutrition Facts
Serving Size ½ of recipe
Calories 434
Total Fat 19 g
Saturated Fat 5.5 g
Sodium 565 mg
Total Carbohydrate 10 g
Dietary Fiber 0.5 g
Protein 52 g
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