Walnut-Crusted Pork Chops with Autumn Vegetable Wild Rice

Walnut-Crusted Pork Chops with Autumn Vegetable Wild Rice
21 Ingredients
  • Pork:
  • 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
  • Rice:
  • 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
564
28% daily value
4 servings
                                       
                                            dairy-​free
     

Fat

44% 29

Saturated

35% 7

Trans

- 0

Monounsaturated

- 12

Polyunsaturated

- 7

Carbs

11% 33

Carbs (net)

- 28

Fiber

17% 4

Sugars

- 7

Sugars, added

- 0

Protein

86% 43

Cholesterol

41% 124

Sodium

26% 631

Calcium

8% 80

Magnesium

25% 105

Potassium

23% 1075

Iron

15% 3

Zinc

44% 5

Phosphorus

75% 522

Vitamin A

21% 191

Vitamin C

16% 15

Thiamin (B1)

82% 1

Riboflavin (B2)

45% 1

Niacin (B3)

90% 14

Vitamin B6

116% 2

Folate equivalent (total)

13% 53

Folate (food)

- 54

Folic acid

- 0

Vitamin B12

40% 1

Vitamin D

249% 37

Vitamin E

7% 1

Vitamin K

149% 179

Sugar alcohols

- 0

Water

- 332
Comments
 
×