Walnut-Crusted Pork Chops with Autumn Vegetable Wild Rice

Photo: Randy Mayor; Styling: Cindy Barr

Apples, mushrooms, and Swiss chard make a nice contrast to the wild rice's crunchy texture.

Yield: 4 servings
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 379
  • Calories from fat: 35%
  • Fat: 14.7g
  • Saturated fat: 3.5g
  • Monounsaturated fat: 4.4g
  • Polyunsaturated fat: 5.5g
  • Protein: 29.1g
  • Carbohydrate: 34.6g
  • Fiber: 5g
  • Cholesterol: 69mg
  • Iron: 2.6mg
  • Sodium: 600mg
  • Calcium: 65mg

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

Preparation

  1. 1. To prepare pork, place chops in a shallow dish; drizzle evenly with Worcestershire. Combine salt, sage, and black pepper in a small bowl. Reserve 3/4 teaspoon salt mixture. Add walnuts to remaining salt mixture; toss well. Press walnut mixture onto both sides of pork chops. Cover and refrigerate 30 minutes.
  2. 2. Cook bacon slice in a large nonstick skillet over medium heat until crisp. Remove bacon from pan; crumble. Add pork chops to drippings in pan; cook 1 1/2 minutes on each side or until lightly browned. Add 1/4 cup chicken broth to pan. Cover, reduce heat, and cook 6 minutes or until desired degree of doneness. Remove pork from pan.
  3. 3. To prepare rice, heat a large saucepan over medium heat. Coat pan with cooking spray. Add onion and next 3 ingredients (through garlic) to pan; cover and cook 5 minutes or until onion is tender. Stir in reserved 3/4 teaspoon salt mixture, chard, mushrooms, and apple. Cover and cook 5 minutes or until carrot is tender. Stir in rice and 1/2 cup broth. Bring to a simmer; cook, uncovered, 5 minutes or until liquid is absorbed. Stir in bacon. Place 1 cup rice mixture on each of 4 plates; top each serving with 1 pork chop. Drizzle each serving with pan drippings, and sprinkle each with 1 tablespoon parsley.
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