Broiled Cumin Pork Chop With Pumpkin Risotto

Serves: 2     Prep Time: 10 minutes     Total Time: 45 minutes

 

 

Ingredients

  • 10 ounces lean pork tenderloin
  • 1/2 teaspoon ground black pepper
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon ground cumin
  • 1/2 onion
  • 3/4 teaspoon canola oil
  • 1/4 teaspoon ground nutmeg
  • 2 teaspoons cornstarch
  • 6 ounces chicken broth, low-sodium
  • 2 tablespoons white wine
  • 1/3 cup pumpkin puree, canned
  • 3/4 cup brown rice, dry
  • 1 1/2 tablespoons shredded Parmesan cheese
  • 2 cups mixed salad greens
  • 1 cup cherry tomatoes
  • 2 teaspoons salad dressing, vinaigrette, fat free

 

Preparation

  1. Preheat broiler or grill. Rinse pork and pat dry. Mix pepper, garlic and cumin together and rub over pork.
  2. Broil pork approximately 6 to 8 inches from heat source for 5 to 7 minutes per side or until inside is no longer pink.
  3. Chop onion.
  4. Heat oil in a medium saucepan. Combine onion, oil and nutmeg in a saucepan; stir often over high heat until onion is limp – about 3 to 4 minutes.
  5. Mix the cornstarch with a little bit of the chicken broth until smooth. Add cornstarch slurry to saucepan with remaining broth, wine, pumpkin and rice. Stir mixture over high heat until boiling; once boiling reduce heat to medium and simmer for another 12 to 15 minutes until liquid is almost all absorbed. Cover and remove from heat; let stand 5 minutes or until liquid is absorbed. Stir in Parmesan cheese.
  6. Mix greens with tomatoes. Drizzle with dressing.
  7. To serve, place 1 pork chop on each plate with half of the rice. Serve with equally divided salad.

 

Nutritional Facts Per Serving

Calories 530
Calories from Fat 80
Total Fat 9 g
Saturated Fat 2.5 g
Cholesterol 95 mg
Sodium 250 mg
Total Carbs 69 g
Dietary Fiber 7 g
Sugars 5 g
Protein 40 g
Vitamin A 140 %
Vitamin C 45 %
Calcium 10 %
Iron 20 %

 

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