Wednesday, February 23, 2011

OAMC Clean Eating Honey Dijon Pork Chops

Makes 4 servings, 1 chop eachThese are quick and easy to throw together and even easier to freeze. When there’s a really good sale on pork chops I will often grab 5 or 6 packs and make a bunch of these in one go. I freeze them before I bake them (directions below) and they’re great to grab out for a quick throw-together dinner. I love that you can bake them straight from frozen because you know I never remember to thaw anything the night before.
Ingredients:
  • 4 boneless pork chops
  • 1/3 cup Dijon mustard
  • 1 tsp apple cider vinegar
  • 1 tsp soy sauce
  • 1 tsp honey
  • 2/3 cup whole wheat bread crumbs
  • 1 ½ tsp Italian seasoning
  • Salt and pepper
ONE: In a bowl, whisk together Dijon mustard, vinegar, soy sauce, and honey. Lightly season the four pork chops with salt and pepper to taste, if desired.

TWO: Mix the bread crumbs and Italian seasoning and sprinkle the mixture onto a plate. Coat each pork chop with the Dijon mixture and then cover with bread crumbs.

TO FREEZE: Place breaded pork chops on cookie sheet and freeze using the flash freeze method.

TO COOK: Preheat the oven to 400. Arrange the desired number of frozen chops on a cookie sheet and bake 50-55 minutes (30-35 minutes if thawed).

NUTRITION INFO:
Per chop - 274 Calories (53 Calories from Fat), 6g Fat, 2g Saturated Fat, 74mg Cholesterol, 878mg Sodium, 15g Total Carbohydrates, 2g Dietary Fiber, 4g Sugars, 38g Protein, 0% DV Vitamin A, 1% DV Vitamin C, 7% DV Calcium, 11% DV Iron

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