Your Recipe

Whole30 Creamy Mushroom Smothered Pork Chops

Zutat  Menge  Kalorien 
Schweinekoteletts Klinge mit Knochen gebraten 524g 1210kcal
Pilz weiss 222.796g 49kcal
Knoblauch 8g 12kcal
Olivenöl 28g 248kcal
Rosmarin frisch 1.7g 2kcal
Kokosmilch 250g 575kcal
Schwarzer Pfeffer, gemahlen 1.15g 3kcal
Salz, koscher 7.5g 0kcal

Recipe Instructions:

INGREDIENTS
4 (1-inch-thick) boneless pork chops
1 1/2 teaspoons kosher salt, divided
1/2 teaspoon freshly ground black pepper
2 cloves garlic
1 tablespoon finely chopped fresh rosemary leaves
8 ounces cremini mushrooms
2 tablespoons extra-virgin olive oil
1 cup unsweetened full-fat Whole30-compliant coconut milk, such as Thai Kitchen
NSTRUCTIONS
Season 4 boneless pork chops with 1 teaspoon kosher salt and 1/2 teaspoon black pepper.
Finely chop 2 cloves garlic and 1 tablespoon fresh rosemary leaves and place in a small bowl. Thinly slice 8 ounces cremini mushrooms.
Heat 2 tablespoons extra-virgin olive oil in a large skillet over medium-high heat until shimmering. Add the pork chops, working in batches if needed, and sear until golden brown, 3 to 4 minutes per side. Transfer to a plate.
Add the mushrooms and remaining 1/2 teaspoon kosher salt and sauté until browned, about 6 minutes. Add the garlic and rosemary and cook until fragrant, about 1 minute. Whisk in 1 cup coconut milk, and return the pork and any accumulated juices to the pan. Bring to a simmer and cook until the pork chops reach an internal temperature of 145°F, 3 to 5 minutes.

Nährwertangaben 
Portionsgröße  261 g | ml
Menge pro Portion  525
2196
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 41g 53%
Gesättigte Fettsäuren  20g 99%
Natrium 847mg 37%
Gesamte Kohlenhydrate  6.2g 2%
Ballaststoffe  2.1g 8%
Zucker  3.2g
Protein  34g 69%
Vitamin D 1.4mcg 7%
Kalzium 91mg 7%
Eisen  2.6mg 14%
Kalium 769mg 16%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 5.938 mcg 1%
Thiamin [B1] 0.708 mg 59%
Riboflavin [B2] 0.637 mg 49%
Niacin [B3] 12.89 mg 81%
Pantothensäure [B5] 2.414 mg 48%
Vitamin B6 0.746 mg 44%
Cobalamin [B12] 0.887 mcg 0%
Folat [B9] 20.041 mcg 0%
Vitamin C 3.636 mg 4%
Vitamin D 1.421 mcg 7%
Vitamin E 1.387 mg 9%
Vitamin K 5.338 mcg 4%
Betain 8.543 mg 0%
Cholin 103.891 mg 19%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  6.2 g 2%
Sugars 3.2 g 6%
Ballaststoffe  2.1 g 8%
Carbohydrate 2.6 g 0%
Netto-Kohlenhydrate 3g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.969 g 0%
Arginin 2.294 g 0%
Asparaginsäure 3.171 g 0%
Cystein 0.386 g 0%
Glutaminsäure 5.286 g 0%
Glycin 1.529 g 0%
Histidin 1.332 g 0%
Isoleucin 1.576 g 0%
Leucin 2.74 g 0%
Lysin 2.892 g 0%
Methionin 0.898 g 0%
Phenylalanin 1.416 g 0%
Prolin 1.365 g 0%
Serin 1.43 g 0%
Threonin 1.482 g 0%
Tryptophan 0.407 g 0%
Tyrosin 1.304 g 0%
Valin 1.796 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 91.34 mg 7%
Kupfer 0.49 mg 54%
Fluorid 0.1 mcg 0%
Eisen  2.57 mg 14%
Magnesium 55.72 mg 13%
Mangan 0.69 mg 30%
Phosphor 429.91 mg 34%
Kalium 768.9 mg 16%
Selen 57.04 mcg 104%
Natrium 847.24 mg 37%
Zink 4.87 mg 44%
andere
Nährstoff Menge  DV
Wasser 175.833 g 0%
Asche 2.524 g 0%