Walnut-Crusted Pork Chops With Autumn Vegetable Wild Rice

Walnut-Crusted Pork Chops With Autumn Vegetable Wild Rice
19 Ingredients
  • 4 (8-ounce) bone-in center-cut pork chops, trimmed
  • 1 1/2 teaspoons Worcestershire sauce
  • 3/4 teaspoon kosher salt
  • 1/2 teaspoon dried sage
  • 1/4 teaspoon freshly ground black pepper
  • 1/3 cup walnuts, finely ground
  • 1 bacon slice
  • 1/4 cup fat-free, less-sodium chicken broth
  • Cooking spray
  • 1 cup finely chopped onion
  • 1/2 cup diced carrot
  • 2 teaspoons diced seeded jalapeño pepper
  • 1 garlic clove, minced
  • 1 1/2 cups finely trimmed chopped Swiss chard
  • 1 cup sliced cremini mushrooms
  • 1 cup chopped peeled Granny Smith apple
  • 2 cups cooked wild rice
  • 1/2 cup fat-free, less-sodium chicken broth
  • 1/4 cup chopped fresh flat-leaf parsley
Nutrition
225
11% daily value
10 servings
                                       
                                            low-​sugar, dairy-​free
     

Fat

18% 12

Saturated

14% 3

Trans

- 0

Monounsaturated

- 5

Polyunsaturated

- 3

Carbs

4% 13

Carbs (net)

- 11

Fiber

7% 2

Sugars

- 3

Sugars, added

- 0

Protein

35% 17

Cholesterol

16% 49

Sodium

10% 252

Calcium

3% 32

Magnesium

10% 42

Potassium

12% 430

Iron

6% 1

Zinc

13% 2

Phosphorus

30% 208

Vitamin A

9% 77

Vitamin C

10% 6

Thiamin (B1)

26% 0

Riboflavin (B2)

14% 0

Niacin (B3)

29% 6

Vitamin B6

30% 1

Folate equivalent (total)

5% 21

Folate (food)

- 22

Folic acid

- 0

Vitamin B12

6% 0

Vitamin D

0% 0

Vitamin E

2% 0

Vitamin K

90% 72
Comments
 
×