Mediterranean Diet Pork Chop with Gravy
Discover the flavors of the Mediterranean with this hearty yet health-conscious Pork Chop with Gravy recipe. Perfectly seared boneless pork chops are nestled in a rich, savory tomato-based sauce infused with garlic, onion, oregano, thyme, and a hint of red pepper for a subtle kick. A splash of lemon juice brightens the dish, while low-sodium chicken broth keeps it light and balanced, aligning flawlessly with Mediterranean diet principles. This one-pan recipe is easy to prepare, with only 15 minutes of prep time and a simmering gravy that guarantees tender, juicy chops. Garnished with fresh parsley and ideal for serving over whole grain couscous or alongside steamed vegetables, this dish is a wholesome and satisfying choice for any dinner table.
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Recipe Information
Ingredients
- 4 pieces boneless pork chops
- 2 tablespoons olive oil
- 1 medium, finely chopped onion
- 3 minced garlic cloves
- 1 can (14 oz) diced tomatoes
- 1 cup low-sodium chicken broth
- 2 tablespoons lemon juice
- 1 teaspoon oregano
- 1 teaspoon thyme
- 0.5 teaspoon red pepper flakes
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons, chopped parsley
Instructions
Heat 1 tablespoon of olive oil in a large skillet over medium-high heat.
Season the pork chops with salt and black pepper on both sides.
Add the pork chops to the skillet and cook for about 4-5 minutes on each side, or until they're golden brown. Remove the chops from the skillet and set aside.
In the same skillet, add the remaining tablespoon of olive oil and reduce the heat to medium. Sauté the finely chopped onion until translucent, about 5 minutes.
Add the minced garlic to the skillet and cook for another 1 minute until fragrant.
Stir in the diced tomatoes and their juices, chicken broth, lemon juice, oregano, thyme, and red pepper flakes. Bring the mixture to a simmer.
Return the pork chops to the skillet, nestling them into the sauce. Cover the skillet and let simmer for about 30 minutes, or until the pork chops are fully cooked and tender.
Remove the lid and let the sauce reduce slightly for an additional 5-10 minutes.
Sprinkle the dish with freshly chopped parsley before serving.
Serve the pork chops with the tomato gravy over a bed of whole grain couscous or alongside steamed vegetables to keep it Mediterranean Diet friendly.
Nutrition Facts
Calories |
1355 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 82.3 g | 106% | |
| Saturated Fat | 22.6 g | 113% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 300 mg | 100% | |
| Sodium | 1955 mg | 85% | |
| Total Carbohydrate | 38.2 g | 14% | |
| Dietary Fiber | 11.7 g | 42% | |
| Total Sugars | 19.2 g | ||
| Protein | 112.6 g | 225% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 288 mg | 22% | |
| Iron | 8.3 mg | 46% | |
| Potassium | 2866 mg | 61% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
