Boneless Pork Chops: Nutritional Information and Recipes

Boneless pork chops come from the pork top loin and are sometimes called pork loin fillets. This cut comes from the back of the pig, between the shoulder and the hip. Although some health advocates tell dieters to avoid pork, not all pork is unhealthy. Pork chops are lean with a bunch of nutrients, so incorporating them into your diet plan is a great idea.

Nutritional Information

One serving of pork chops (4 ounces) contains:

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[column size=”1/2″]163 calories
66.68g of fat (2.275g of saturated fat, 2.624g of monounsaturated fat, 0.363g of polyunsaturated fat)
24.21g of protein
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[column size=”1/2″]65mg of cholesterol
202mg of sodium
515mg of potassium.[/column]
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Cooking Boneless Pork Chops

Boneless pork chops can be cooked multiple ways: sautéed, baked, braised, fried, stewed, grilled and smoked. The amount of time it takes to cook a pork chop depends on the method of cooking and the thickness of the meat.

Healthy Boneless Pork Chop Recipes

Boneless pork chops are very versatile and can be paired with many different spices, herbs and ingredients to make a delightful dish. Try the examples below, then get creative with your pork chops.

Greek-Inspired Pork Chops

 

Greek-Inspired Pork Chops

Ingredients

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[column size=”1/2″]2 tablespoons red wine vinegar (divided)
1 teaspoon dried Greek oregano
2 teaspoons olive oil (divided)
2 garlic cloves (minced)
4 four-ounce boneless pork chops
3/4 cup plain fat-free Greek yogurt
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[column size=”1/2″]1 tablespoon chopped fresh dill
1/2 teaspoon salt (divided)
1 1/2 cups diced plum tomatoes
1 cup diced seeded cucumber
1/2 cup diced red onion
Cooking spray[/column]
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Instructions:

• Combine 1 tablespoon red wine vinegar, oregano, 1 teaspoon olive oil and garlic in a Zip-Loc plastic bag. Add pork to the bag and seal. Marinate for 20 minutes at room temperature, turning after 10 minutes.
• Whisk the remaining 1 tablespoon vinegar, remaining 1 teaspoon oil, yogurt, dill and 1/8 teaspoon salt. Cover and chill.
• Combine tomatoes, cucumber, onion and the remaining 1/8 teaspoon salt, tossing well.
• Heat a grill pan over medium-high heat. Coat the grill pan with cooking spray. Take the pork from the bag and discard the marinade. Sprinkle both sides of the pork with the remaining 1/4 teaspoon salt. Place the pork on the heated pan and cook for four minutes on each side. Take the pork from the pan and place on a serving plate. Allow to cool for at least two minutes.
• Divide the tomato mixture evenly between four plates. Top with a serving of one pork chop each and about three tablespoons of the yogurt mixture.

Grilled Pork Chops with Melon Salsa

Grilled Pork Chops with Melon Salsa

Ingredients

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[column size=”1/2″]1 cup chopped seedless watermelon
1 cup chopped honeydew melon
3 tablespoons finely chopped sweet onion
1 tablespoon finely chopped jalapeno pepper
1 tablespoon chopped fresh cilantro
1 tablespoon fresh lime juice
1/8 teaspoon salt[/column]
[column size=”1/2″]2 teaspoons canola oil
1 1/2 teaspoon chili powder
1/2 teaspoon garlic powder
1/2 teaspoon salt
1/4 teaspoon ground black pepper
4 four-ounce boneless pork chops
Cooking spray[/column]
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Instructions

• Prepare the salsa by combining the first seven ingredients (watermelon to salt) and set aside.
• Heat a grill pan over medium-high heat. Combine oil, chili powder, garlic powder, salt and pepper, then rub this mixture onto both sides of the pork chops. Coat the grill pan with cooking spray. Add pork to the pan and cook for four minutes on each side. Serve with salsa.

Oven-Baked Pork Chops and Apples

 

Oven-Baked Pork Chops and Apples

Ingredients

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[column size=”1/2″]Cooking spray
1 tablespoon unsalted butter
4 four-ounce boneless pork chops
2 large crisp apples (cored and cut into 12 wedges each)
1 red onion (cut into 12 wedges)
1 teaspoon chopped fresh thyme[/column]
[column size=”1/2″]1/3 cup unsalted chicken stock
3 tablespoons cider vinegar
1 tablespoon extra-virgin olive oil
1/4 teaspoon kosher salt
1/4 teaspoon ground black pepper[/column]
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Instructions

• Preheat the oven to 425 degrees Fahrenheit. Coat a jelly-roll pan with cooking spray.
• Heat a large skillet over medium-high heat. Add butter and swirl until it melts. Add two pork chops to pan and cook for three minutes on each side. Remove from pan and repeat for the remaining two pork chops.
• Place the pork in the center of the jelly-roll pan and top with apple, onion and thyme.
• Whisk together stock, vinegar and oil. Drizzle this dressing over the meat and vegetables. Sprinkle salt and pepper on top.
• Roast for 25 minutes.

Pork Chops in Spiced Tomato Sauce

 

Pork Chops in Spiced Tomato Sauce

Ingredients

[columns]
[column size=”1/2″]2 teaspoons canola oil
4 four-ounce boneless pork chops
3/8 teaspoon kosher salt (divided)
1/4 teaspoon ground black pepper
1 cup sliced sweet onion
1 cup sliced fennel bulb[/column]
[column size=”1/2″]1 teaspoon curry powder
1/2 teaspoon ground coriander
1/4 cup dry white wine
2 tablespoons chopped fresh oregano (divided)
1 28-ounce can whole tomatoes (undrained and chopped)[/column]
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Instructions

• Heat a large skillet over high heat. Add 1 teaspoon oil to pan and swirl to coat. Sprinkle 1/4 teaspoon salt and pepper on both sides of pork before adding the pork into the pan. Cook for two minutes on each side. Remove the pork from the pan.
• Reduce heat to medium-high. Add remaining 1 teaspoon oil, swirling to coat the pan. Add onion and fennel, sautéing for three minutes. Add curry powder and coriander, cooking for 30 seconds and stirring constantly. Add wine and cook for another 30 seconds. Stir in remaining 1/8 teaspoon salt, oregano and tomatoes. Bring to a boil, then lower heat to a simmer. Cook for five more minutes or until the liquid has been slightly reduced. Return the pork to the pan with the tomato sauce. Cook for an additional four minutes.

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