Pork Chops with Garlicky Broccoli

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A little Parmesan in the pork chops' crunchy coating makes it extra-flavorful. The broccoli is simple yet special—try it alongside just about anything you're cooking, but it pairs perfectly with the pork here for a satisfying healthy dinner ready in just 30 minutes.

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Prep Time:
30 mins
Total Time:
30 mins
Servings:
4
Yield:
4 servings
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Ingredients

  • 1 ½ pounds broccoli with stems, trimmed and cut into spears

  • 6 tablespoons extra-virgin olive oil, divided

  • 1 cup panko breadcrumbs, preferably whole-wheat

  • ¼ cup grated Parmesan cheese, plus more for serving

  • ¼ cup whole-wheat flour

  • 1 large egg, lightly beaten

  • 4 (4 ounce) boneless pork chops, trimmed

  • ¾ teaspoon salt, divided

  • 1 teaspoon lemon juice

  • 4 cloves garlic, thinly sliced

  • ¼ teaspoon crushed red pepper

  • 2 tablespoons red-wine vinegar

  • 1 sprig Chopped fresh thyme for garnish

Directions

  1. Position rack in upper third of oven; preheat broiler to high. Line a rimmed baking sheet with foil.

  2. Toss broccoli with 1 1/2 tablespoons oil on the prepared pan and spread in an even layer. Broil, stirring once, until charred in spots, about 10 minutes. Transfer to a bowl and set aside.

  3. Meanwhile, combine breadcrumbs and Parmesan in a shallow dish. Place flour in another shallow dish and egg in a third shallow dish. Sprinkle pork with 1/4 teaspoon salt, then dredge in the flour, shaking off excess; dip in the egg, letting excess drip off; and coat with the breadcrumb mixture.

  4. Heat 3 tablespoons oil in a large nonstick skillet over medium-high heat. Add the pork and cook, turning once, until golden brown and an instant-read thermometer inserted in the thickest portion registers 145 degrees F, about 6 minutes total. (If the pork is browning too quickly, reduce heat to medium.) Transfer to a plate and drizzle with lemon juice. Tent with foil.

  5. Wipe the pan clean. Add the remaining 1 1/2 tablespoons oil, garlic and crushed red pepper and cook over low heat, stirring, until the garlic is sizzling, about 3 minutes. Remove from heat and stir in vinegar and the remaining 1/2 teaspoon salt. Drizzle over the reserved broccoli and toss to coat. Serve the pork and broccoli with more Parmesan and thyme, if desired.

Originally appeared: EatingWell Magazine, January/February 2019

Nutrition Facts (per serving)

543 Calories
37g Fat
21g Carbs
34g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 1 pork chop and 1 cup broccoli
Calories 543
% Daily Value *
Total Carbohydrate 21g 7%
Dietary Fiber 6g 20%
Total Sugars 3g
Protein 34g 68%
Total Fat 37g 48%
Saturated Fat 9g 45%
Cholesterol 121mg 40%
Vitamin A 1257IU 25%
Vitamin C 153mg 170%
Folate 115mcg 29%
Sodium 725mg 32%
Calcium 162mg 12%
Iron 3mg 14%
Magnesium 66mg 16%
Potassium 925mg 20%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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