Your Recipe

Whole30 Creamy Mushroom Smothered Pork Chops

Zutat  Menge  Kalorien 
Knoblauch 6g 9kcal
Rosmarin frisch 1.7g 2kcal
Schwarzer Pfeffer, gemahlen 1.15g 3kcal
Salz, koscher 6g 0kcal
Schweinefleisch, frisch, Lende, obere Lende (Koteletts), ohne Knochen, trennbar mager und fett, roh 740g 1147kcal

Recipe Tags:

Whole30 Diet

Recipe Tags:

Food

Recipe Instructions:

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  189 g | ml
Menge pro Portion  290
1214
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 13g 17%
Gesättigte Fettsäuren  4.5g 23%
Natrium 679mg 30%
Gesamte Kohlenhydrate  0.8g 0%
Ballaststoffe  0.2g 1%
Zucker  0g
Protein  40g 80%
Vitamin D 0.7mcg 4%
Kalzium 18mg 1%
Eisen  1mg 6%
Kalium 703mg 15%
* 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 2.548 mcg 0%
Thiamin [B1] 1.237 mg 103%
Riboflavin [B2] 0.345 mg 27%
Niacin [B3] 14.795 mg 92%
Pantothensäure [B5] 1.361 mg 27%
Vitamin B6 1.364 mg 80%
Cobalamin [B12] 0.981 mcg 0%
Folat [B9] 0.557 mcg 0%
Vitamin C 0.561 mg 1%
Vitamin D 0.74 mcg 4%
Vitamin E 0.245 mg 2%
Vitamin K 0.496 mcg 0%
Betain 5.761 mg 0%
Cholin 107.31 mg 20%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  0.8 g 0%
Sugars 0 g 0%
Ballaststoffe  0.2 g 1%
Carbohydrate 0.6 g 0%
Netto-Kohlenhydrate 0.8g
Aminosäuren
Nährstoff Menge  DV
Alanin 2.345 g 0%
Arginin 2.664 g 0%
Asparaginsäure 3.913 g 0%
Cystein 0.462 g 0%
Glutaminsäure 6.384 g 0%
Glycin 1.801 g 0%
Histidin 1.725 g 0%
Isoleucin 1.966 g 0%
Leucin 3.405 g 0%
Lysin 3.704 g 0%
Methionin 1.101 g 0%
Phenylalanin 1.681 g 0%
Prolin 1.617 g 0%
Serin 1.729 g 0%
Threonin 1.794 g 0%
Tryptophan 0.421 g 0%
Tyrosin 1.52 g 0%
Valin 2.09 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 18.29 mg 1%
Kupfer 0.12 mg 13%
Fluorid 0.1 mcg 0%
Eisen  1.01 mg 6%
Magnesium 49.35 mg 12%
Mangan 0.08 mg 3%
Phosphor 421.13 mg 34%
Kalium 702.72 mg 15%
Selen 61.46 mcg 112%
Natrium 679.22 mg 30%
Zink 2.89 mg 26%
andere
Nährstoff Menge  DV
Wasser 131.443 g 0%
Asche 1.84 g 0%