Main Dishes

Pork Chops in a Mustard Kale Sauce

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Yes, you CAN eat healthy and deliciously while on the plan and this recipe proves it. Juicy pork in a creamy sauce with roasted red peppers and chopped kale.

4
4 boneless pork chops (4 oz each)
salt and pepper to taste
1 tablespoon olive oil
1/2 cup reduced sodium chicken broth
1 green onion (sliced)
1 tablespoon Beaver Valley Honey Mustard
1/4 cup fat free sour cream
1 1/2 can chopped kale
1/2 cup chopped roasted red peppers (jarred, packed in water)
Season pork with salt, pepper and pork seasoning (optional). In a large skillet, heat the olive oil on medium-high heat. Brown the chops, 3-5 minutes each side. Remove to a plate and keep warm. In the same...
See the full directions on my site
Nutritions

Calories
325

Sodium
327mg
13% DV

Fat
15g
23% DV

Protein
32g
65% DV

Carbs
12g
4% DV

Fiber
3g
14% DV

This crispy fried chicken sandwich recipe is better than Chik-Fil-A, Popeye's or McDonald's! The chicken breast is brined in pickle juice, breaded with flavorful seasonings, fried until golden brown, and then piled on a toasted brioche bun with lettuce, tomato, pickles and mayonnaise. Serve the sandwich with a side of waffle fries and homemade Chik-Fil-A sauce for dipping!

4 chicken cutlets
1/2 c milk
1/2 c dill pickle juice
2 c all purpose flour
2 T confectioners sugar
2 t baking powder
2 t paprika
2 t kosher salt
1/2 t black pepper
1/2 t garlic powder
1/4 t onion powder
1 egg
oil ( for frying )
4 sandwich buns ( buttered and griddled )
Optional for serving ( lettuce, tomato, mayonnaise, pickles )
Chik-Fil-A Sauce:
1/2 c mayonnaise
2 T barbecue sauce
1 T honey
2 t prepared yellow mustard
1 t lemon juice
4
  • In a large bowl, whisk together the milk and pickle juice.
  • Add the chicken to the milk mixture and toss to coat. Cover with plastic wrap and refrigerate for at least 8 hours or up to (but...
    See the full directions on my site
Nutritions

Calories
631

Sodium
1717mg
71% DV

Fat
4g
6% DV

Protein
19g
38% DV

Carbs
127g
43% DV

Fiber
6g
25% DV