Your Recipe

Oven Baked Pork Chops and Brussels Sprouts

Zutat  Menge  Kalorien 
Rosenkohl, roh 453.592g 195kcal
Olivenöl 28g 248kcal
Schwarzer Pfeffer 0.575g 1kcal
Käse, Parmesankäse, gerieben 30g 126kcal
Meersalz 6g 0kcal
Schweinefleisch, frisch, Lende, Mittellende (Koteletts), ohne Knochen, trennbar mager und fett, roh 740g 1487kcal

Recipe Instructions:

Ingredients
for the pork chops
▢4 thick-cut boneless pork chops - for thin pork chops, see note
▢salt and pepper - to taste
▢1 tablespoon olive oil
▢2 teaspoons Italian seasoning - or Herbs de Provence, see note for DIY
▢⅓ cup grated parmesan cheese
▢optional: dijon sauce - see note
for the brussels sprouts
▢1 pound brussels sprouts - cut in half lengthwise
▢1 tablespoon olive oil
▢1 teaspoon salt
▢¼ teaspoon cracked black pepper
▢optional: balsamic glaze/reduction - see note
Instructions
Preheat oven to 425 degrees.
Rub pork all over with olive oil. Season generously with salt and pepper on all sides. Then season with Italian seasoning and sprinkle on top and bottom with parmesan cheese.
Arrange pork chops 2 inches apart on a large, rimmed sheet pan. Bake for 10 minutes.
While pork chops are baking, toss brussels sprouts with olive oil, then season with salt and pepper.
Add brussels sprouts to the sheet pan, cut side down. Return to the oven and bake for 15-20 minutes longer until brussels sprouts are fork-tender with crisp edges and pork chops are done (a meat thermometer should read 145 degrees or pink should be nearly gone in the center).
Serve immediately OR top with dijon sauce and/or balsamic glaze if desired and serve.

Nährwertangaben 
Portionsgröße  315 g | ml
Menge pro Portion  514
2152
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 33g 43%
Gesättigte Fettsäuren  10g 52%
Natrium 901mg 39%
Gesamte Kohlenhydrate  11g 4%
Ballaststoffe  4.3g 16%
Zucker  2.5g
Protein  45g 90%
Vitamin D 0.6mcg 3%
Kalzium 131mg 10%
Eisen  2.6mg 14%
Kalium 1096mg 23%
* 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 69.48 mcg 8%
Thiamin [B1] 1.298 mg 108%
Riboflavin [B2] 0.504 mg 39%
Niacin [B3] 14.566 mg 91%
Pantothensäure [B5] 1.626 mg 33%
Vitamin B6 0.876 mg 52%
Cobalamin [B12] 0.897 mcg 0%
Folat [B9] 69.197 mcg 0%
Vitamin C 96.388 mg 107%
Vitamin D 0.555 mcg 3%
Vitamin E 2.303 mg 15%
Vitamin K 205.824 mcg 172%
Betain 6.677 mg 0%
Cholin 130.794 mg 24%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  11.2 g 4%
Sugars 2.5 g 5%
Ballaststoffe  4.3 g 16%
Carbohydrate 10.2 g 0%
Netto-Kohlenhydrate 8.7g
Aminosäuren
Nährstoff Menge  DV
Alanin 2.241 g 0%
Arginin 2.75 g 0%
Asparaginsäure 3.659 g 0%
Cystein 0.465 g 0%
Glutaminsäure 5.976 g 0%
Glycin 1.767 g 0%
Histidin 1.677 g 0%
Isoleucin 2.002 g 0%
Leucin 3.393 g 0%
Lysin 3.653 g 0%
Methionin 1.108 g 0%
Phenylalanin 1.736 g 0%
Prolin 1.584 g 0%
Serin 1.634 g 0%
Threonin 1.855 g 0%
Tryptophan 0.508 g 0%
Tyrosin 1.549 g 0%
Valin 2.151 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 131.43 mg 10%
Kupfer 0.18 mg 20%
Fluorid 0.05 mcg 0%
Eisen  2.57 mg 14%
Magnesium 72.64 mg 17%
Mangan 0.41 mg 18%
Phosphor 501.59 mg 40%
Kalium 1096.48 mg 23%
Selen 80.85 mcg 147%
Natrium 900.97 mg 39%
Zink 3.23 mg 29%
andere
Nährstoff Menge  DV
Wasser 219.5 g 0%
Asche 4.002 g 0%