Broiled Cumin Pork Chop With Pumpkin Risotto

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




  • 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



  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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