Curried Pork Chops with Cauliflower and Basmati Rice
Ingredients List
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3 cups water
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1 ½ cups uncooked basmati rice
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4 cups cauliflower florets
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4 (4 ounce) pork chops, trimmed
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4 teaspoons curry powder, divided
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salt and ground black pepper to taste
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1 teaspoon olive oil
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2 teaspoons all-purpose flour
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½ cup low-sodium chicken broth
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½ cup buttermilk
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¼ cup apple chutney
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6 green onions, chopped, divided
Instructions
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Bring 3 cups of water and rice to a boil in a saucepan over high heat. Once boiling, reduce the heat to medium-low, cover, and let it simmer for 20 to 25 minutes, or until the rice is tender and the liquid has been absorbed.
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In the meantime, place a steamer insert into a saucepan and fill it with water, making sure the water doesn’t touch the bottom of the steamer. Bring the water to a boil. Add the cauliflower, cover, and steam for 4 to 5 minutes, or until the cauliflower is just tender. Remove and set the cauliflower aside.
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Season the pork chops with 1 1/2 teaspoons of curry powder, salt, and pepper. Heat olive oil in a large skillet over medium-high heat. Add the pork chops and cook for about 3 minutes on each side, or until the pork is no longer pink in the center. Transfer the pork chops to a plate and cover to keep warm.
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In the same skillet, sprinkle the remaining 2 1/2 teaspoons of curry powder and flour. Slowly whisk in the chicken broth, buttermilk, and apple chutney. Cook, stirring constantly, until the sauce has thickened.
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Add the steamed cauliflower and 1/2 of the green onions to the skillet, stirring to combine. Cook until everything is heated through.
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Serve by placing 3/4 cup of cooked rice on each plate, topping each with a pork chop. Spoon the curry-cauliflower sauce over the pork chops and garnish with the remaining green onions.
Nutritional Information (per serving)
| 463 | Calories |
| 7g | Fat |
| 76g | Carbs |
| 24g | Protein |
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 4 | |
| Calories 463 | |
| % Daily Value * | |
| Total Fat 7g | 9% |
| Saturated Fat 2g | 11% |
| Cholesterol 37mg | 12% |
| Sodium 98mg | 4% |
| Total Carbohydrate 76g | 28% |
| Dietary Fiber 5g | 18% |
| Total Sugars 10g | |
| Protein 24g | 48% |
| Vitamin C 55mg | 61% |
| Calcium 126mg | 10% |
| Iron 5mg | 26% |
| Potassium 796mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
Evaluation :
5/5