Rosemary Pork Chops Stuffed with Mushrooms and Chard
Posted Dec 01 2009 7:22am
You really can keep your waistline in check during the holidays with meals like these savory pork chops stuffed with swiss chard and mushrooms.
The whole meal was under 300 calories, and the flavor was fantastic thanks to fresh rosemary from my garden. It just proves that a light and healthy meal really can taste good too.
You would think stuffing a pork chop would be time consuming, but it really isn’t. I just sauteed all my great veggies, cut a pocket into my thick chops, then stuffed the pocket with the veggies.
A dish that’s quick to put on the table, low in calories and tastes great! Can’t beat that!
2 ea 8 ounce, thick boneless pork chops ½ medium onion, finely chopped 2 cloves garlic, minced 1 tablespoon olive oil 2 cups mushroom , chopped 4 cups red chard, rolled, and then cut in 1/4″ slices 2 tablespoons rosemary, minced ½ tsp butter 1 pound asparagus salt and pepper garlic salt pinch nutmeg
1. Preheat oven to 350. 2. Spray cookie sheet with cooking spray. Spread asparagus onto cookie sheet and spray with cooking spray. Sprinkle with garlic salt. Bake 15 – 20 minutes (dependent on how thick the asparagus is) until crisp-tender. 3. Heat non-stick skillet over medium heat with olive oil. Add onion and saute 3 minutes. Add garlic, 1 tbs rosemary and mushrooms and saute another 3 minutes until tender. Add chard and saute another minute or two until just wilted. Remove let cool until cool enough to handle. 4. Take a narrow, sharp knife and slice a hole down the middle of each pork chop. Leave 1/4″ inch intact on each side of the pork chop. You are creating a pocket to stuff the chard mixture into. 5. Stuff chard mixture into the pocket of each pork chop. 6. Brown pork chop in skillet for 3 minutes each side and then transfer to baking sheet. Sprinkle with remaining rosemary and bake for 30 minutes until pork chop is cooked through. Take care not to over-cook or it will be dry. Take a knife and slice through the thickest part to determine whether it’s cooked through. It should be just barely white with a hint of pink. It will continue to cook while it cools to slice. 6. Take out of oven and dot with butter. 7. Slice in 1″ slices and serve with asparagus.
What’s good for me in this dish?
Pork trimmed of visible fat can be considered a lean meat. Specifically boneless pork chops, or tenderloin. Pork is a good source of Vitamin C, Niacin, Phosphorus and Zinc, and a very good source of Protein, Vitamin B12, Iron and Selenium. Pork is higher in cholesterol.
Asparagus tops the charts in vitamin K and folate. It’s also a good source of vitamins C and A. Folate is essential for a healthy cardiovascular system. Asparagus also contains potassium, making it a natural diuretic.
Calories: 249 Total Fat: 10.76g Cholesterol: 63mg Sodium: 132mg Total Carbs: 9.03g Dietary Fiber: 3.46g Sugars: 3.05g Protein: 28.08g
Weight Watchers Points 4
Nutrition details obtained from whfoods.org, nutritiondata.com, about.com, and abouthomecooking.com I am not a licensed nutritionist, nor a medical professional, and do not mean this information as medical or nutrition advice. See your medical professional if you have questions regarding your nutritional needs.