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5 Healthy Pork-Based Recipes

Orange Molasses Pork Chops with Skillet Roasted Sweet Potatoes

Healthy Orange Pork Chop with Sweet Potatoes 6 Servings

No picky eater left behind! When you combine these orange-molasses pork chops with succulent roasted sweet potatoes you create a simple yet scrumptious meal the whole family will enjoy.

Servings: 6

Ingredients

  • 4 ½ Tbsp. extra virgin olive oil, divided
  • 6 boneless pork chops, about 1/3 lb. each
  • Juice of 1 1/2 oranges, divided
  • 6 Tbsp. molasses
  • 3 Tbsp. dried basil
  • 3 sweet potato, cubed
  • 3 tsp. cinnamon
  • 3 tsp. garlic powder
  • 1 ½ tsp. allspice
  • bit of honey
  • salt and pepper to taste
  • 1 ½ white onion, sliced

Directions

  1. Place pork chops in a freezer bag with 1/2 of the orange juice, molasses, basil and a dash of salt and pepper. Shake well to evenly coat pork chops. Let marinate in the refrigerator for at least three hours.
  2. When ready to cook, preheat the oven to 350°F.
  3. Heat 1/2 tablespoon of olive oil in a cast iron skillet over medium heat.
  4. While the skillet is heating, toss the sweet potatoes in a large bowl with remaining orange juice, olive oil, cinnamon, garlic, allspice, honey and a dash of salt and pepper.
  5. When skillet is hot, throw in onions and sweet potatoes. Cook, stirring often, for 10–12 minutes, until softened.
  6. Clear a space by pushing the sweet potatoes and onions to the outer edge of the skillet and place the pork chops in the middle of the skillet. Sear the pork chops for about four minutes, flipping after two minutes, reserving the marinating juices in the bag.
  7. Add the marinating juices to the skillet and carefully transfer the skillet to the preheated oven. Bake for 20 minutes, until vegetables are tender and pork chops are cooked through.

Nutritional Facts

  • Calories 465
  • Total Fat 16g
  • Total Carbs 39g
  • Protein 41g

*Nutrition information based on averages. Information may change depending on brands used.

Pork Cutlets with Sauteed Peppers and Beans

Meal Prep Pork Cutlets with Beans and Peppers 8 Servings

For those days when you need a little extra protein kick these pork cutlets served with sautéed peppers and beans are there to help. They'll provide you with that extra boost of energy that you need before or after your workouts or just while you're busy running your hectic life.

Makes 8 servings

INGREDIENTS

  • 4 tablespoons olive oil
  • 16 pork cutlets (about 3 pounds), pounded 1/4 inch thick
  • kosher salt and black pepper
  • 4 medium bell peppers, thinly sliced
  • 4 large shallots, thinly sliced
  • 2 15.5-ounce can cannellini beans, rinsed
  • 1 cup pitted kalamata olives, halved
  • 1 cup fresh flat-leaf parsley leaves
  • 4 tablespoon red wine vinegar

DIRECTIONS

  1. Heat 1 tablespoon of the oil in a large skillet over medium-high heat. Season the pork with ¼ teaspoon each salt and black pepper. Working in 4 batches, cook the pork until browned and cooked through, 2 to 3 minutes per side; transfer to a plate.
  2. Heat the remaining tablespoon of oil in a second large skillet over medium-high heat. Add the bell peppers, shallots, teaspoon salt, and 1/2 teaspoon black pepper. Cook, tossing occasionally, until softened, 5 to 7 minutes.
  3. Add the beans, olives, parsley, and vinegar to the skillet and toss to combine. Serve the pork topped with the vegetable mixture.

Nutritional Facts

  • Calories 414
  • Total Fat 20g
  • Total Carbs 16g
  • Protein 40g

*Nutrition information based on averages. Information may change depending on brands used.

Pork Sliders with Smashed Avocado

Meal Prep Pork Sliders with Avocado Servings

It seems these days that you can't turn a page in a recipe book without seeing avocado in the ingredients list. This super food is not only good for you but can be paired with just about anything to create a delicious dish, or enhance an already enjoyable meal.

Servings: 8

Ingredients

  • 16 (1-ounce) whole-wheat slider buns, halved crosswise
  • Cooking spray
  • 24 ounces extra-lean ground pork
  • 3 tablespoons chopped fresh flat-leaf parsley
  • 1 1/2 teaspoon kosher salt
  • 1 teaspoon garlic powder
  • 4 ounces Monterey Jack cheese, shredded (about 1/2 cup)
  • 4 teaspoons fresh lemon juice
  • 1 ripe peeled avocado
  • 4 small ripe tomatoes, sliced
  • 16 small Bibb lettuce leaves

Directions

  1. Heat a grill pan over medium-high heat. Lightly coat cut sides of buns with cooking spray. Place buns, cut sides down, in pan; cook 1 minute or until lightly toasted.
  2. Combine pork, parsley, salt, and garlic powder in a medium bowl, gently mixing with hands. Divide mixture into 8 equal portions, shaping each into a 1/4-inch-thick patty. Lightly coat both sides of patties with cooking spray.
  3. Arrange patties in pan coated with cooking spray; cook 2 minutes. Turn patties over; top patties evenly with cheese. Cook 2 to 3 minutes or until cheese melts.
  4. Combine lemon juice and avocado in a bowl; mash avocado with a fork, and stir to combine. Spread avocado mixture evenly over bottom halves of buns. Place 1 patty on each bottom bun. Top each with 1 tomato slice and lettuce leaf. Top with top halves of buns. Serve immediately.

Nutritional facts

  • Calories 393
  • Total Fat 25g
  • Total Carbs 34g
  • Protein 36g

*Nutrition information based on averages. Information may change depending on brands used.


Red Hot Currant Glazed Pork Chops

Meal Prep Hot Currant Glazed Pork 8 Servings

The theme of this recipe is a sweet and tart dish that offers just a bit of a spicy bite. It takes some time to prepare but if you're patient than the reward of this meal will be well worth it. Packed with protein and carbs this is the perfect meal to help repair your muscles after a hard workout.

Servings: 8

Ingredients

  • 1 cup red currant jelly
  • 2 tsp. lower-sodium soy sauce
  • 1 1/2 tsp. hot sauce
  • 1/2 tsp. crushed red pepper
  • 8 bone-in loin pork chops, about 1/2-inch thick
  • 1/2 tsp. kosher salt
  • 1/2 tsp. freshly ground black pepper
  • 2 lb. carrots, diagonally cut into 1-inch pieces
  • 4 Tbsp. chopped fresh parsley
  • 2 Tbsp. unsalted butter, melted
  • 4 tsp. stone-ground mustard

Directions

  1. Using a whisk, combine red currant jelly, soy sauce, hot sauce, and crushed red pepper in a small bowl.
  2. Place pork and 1/4 cup of the jelly mixture on a rimmed baking sheet; toss to coat. Cover, and let marinate in the refrigerator for an hour. Reserve remaining jelly mixture.
  3. Preheat broiler to high.
  4. Sprinkle pork with salt and pepper. Broil for 4 minutes, or until desired degree of doneness. (Do not flip the chops.)
  5. Steam carrots for 10 minutes, or until tender. Combine carrots, parsley, butter, and mustard in a bowl; toss to coat. Serve pork chops with carrots and reserved jelly mixture

Nutritional Facts

  • Calories 465
  • Total Fat 23g
  • Total Carbs 14g
  • Protein 48g

*Nutrition information based on averages. Information may change depending on brands used.

Sweet Dijon Pork & Quinoa

Healthy Dijon Pork and Quinoa 8 Servings

The apple, mango, mustard mix that covers this pork creates the perfect balance of sweet and salty that will have even the pickiest eaters mouths watering. It'll make you forget that you're eating a healthy meal and make you think you're cheating on your nutritional diet with dessert for dinner.

Servings: 8

Ingredients:

  • 3lb of Pork Tenderloin
  • 2 apple, diced
  • 2 onion, chopped
  • 1 cup mango, diced
  • 4 tbsp Dijon mustard
  • 2 tbsp honey
  • 2/3 cup water
  • 4 cups cooked quinoa

Directions:

  1. Mix together Dijon mustard, honey and water
  2. Heat a non-stick skillet over medium heat
  3. Add onion and cook for 2-3 minutes
  4. Add pork and sauté for another 2-3 minutes
  5. Add in apple, mango, and Dijon mustard mix
  6. Sauté until apple is tender and pork is cooked through
  7. Serve over quinoa for a complete meal

Nutritional Facts

  • Calories 431
  • Total Fat 11.2g
  • Total Carbs 41.4g
  • Protein 42g

*Nutrition information based on averages. Information may change depending on brands used.