Curry Pork Chops with Broccoli

Pork chops can sometimes feel overdone or bland. This recipe features curry powder which will add a unique flavor and warmth to an old classic.

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High Fiber

Serves4 (1 chop each)

SWAP ScoreChoose Sometimes

Ingredients Directions Nutrition Facts

Ingredients

1 large egg, slightly beaten
1/2 cup low fat milk plus 2 tablespoons
2 teaspoons curry powder
1/4 cup plain bread crumbs
4 4-ounce pork cutlets
2 teaspoons canola oil divided
1 16-ounce package frozen broccoli cuts, thawed and drained
4 medium tomatoes, sliced
8 ounces mushrooms, sliced

Directions

Preheat oven to 350 degrees F. Lightly grease 13" x 9" baking dish.
In a small bowl, mix together egg and 2 tablespoons low-fat milk. In a separate bowl, combine curry powder and bread crumbs.
Dip pork cutlets one at a time in milk/egg mixture, then dredge in bread crumbs to coat.
Heat 1 teaspoon oil in a skillet over medium-high heat. Cook chops for 1-2 minutes each side until browned.
Remove browned chops to baking dish.
Heat remaining oil in skillet, and cook tomatoes and mushrooms over medium heat for 4-5 minutes until soft.
Spoon vegetables over chops. Pour milk over the mixture.
Bake for 30-35 minutes until pork is cooked and broccoli tender.

Recipe Tips

Serve over white or brown rice.

Pork should register 145 degrees F internal temperature.

Use any type of milk on hand for both parts.

Nutrition Facts

Curry Pork Chops with Broccoli

Amount Per Serving

Calories 466 Calories from Fat 207

% Daily Value*

Total Fat 23g 35%

Saturated Fat 5g 25%

Trans Fat 0g

Polyunsaturated Fat 3g

Monounsaturated Fat 13g

Cholesterol 96mg 32%

Sodium 280mg 12%

Potassium 1052mg 30%

Total Carbohydrates 36g 12%

Dietary Fiber 8g 32%

Sugars 9g

Protein 30g 60%

Vitamin A 46%

Vitamin C 108%

Vitamin D0%

Calcium 11%

Iron 24%

* Percent Daily Values are based on a 2000 calorie diet.

Recipe Source: Adapted from The Spruce

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