Pork Chops, Crackling & Brussels Mash

9 30 519
Ingredients Minutes Calories
Prep Cook Servings
0 min 30 min 4
Pork Chops, Crackling & Brussels Mash
Health Highlights

Ingredients


681 gm Pork chop, loin centre cut, bone-in, lean
7 tbsp Lard ((solely for macros because above says lean))
4 clove(s) Garlic
397 gm Brussels sprouts
2 tbsp Sage, fresh
2 tbsp Dijon mustard, whole grain
29 gm Butter, grass-fed, salted
3 tsp Salt and pepper
2 tsp Mint, fresh

Instructions


GET READY: ingredients out • large pan • baking pan •

GET SET: pre-heat oven to 350 °F (180 °C) • skim read instructions before you begin •

GO! :: Instructions

  1. For The Crackling: slice off the fatty edge from the pork chops and cut into 1 inch pieces. Place into the skillet to fry over a medium-high heat. 
  2. Meanwhile, trim the brussels and add to the large pan.
  3. Peel the garlic cloves and crush them using the side of your knife. When the crackling turns golden add the garlic to the skillet to sauté for a minute.
  4. Remove crackling and garlic to a baking pan and place in oven.
  5. For The Pork: season pork chops, add to the skillet and cook for 4 mins on each side. 
  6. Cover the brussels with boiled water, add salt and boil over a medium-high heat with the lid on.
  7. Add the sage leaves to the pork skillet to coat in fat. Remove the baking pan from oven and add the pork chops and sage leaves. (optional step: drizzle with 1 tsp Keto Lakanto maple-flavored syrup) and return to oven for 10 mins. 
  8. Once the pork is cooked, turn oven off and leave the door ajar to let the pork rest & keep warm for 5 mins.
  9. Meanwhile, over a low heat, melt the butter in the skillet, add the mustard, salt, black pepper and whisk.
  10. Brussels Mash: drain the brussels, add in half of the butter mustard sauce with the chopped mint leaves, lightly mash to the consistency you like. 
  11. To Serve: divide  the brussels mash among 4 dishes, top with a pork chop & crackling. Drizzle with mustard sauce & maple flavored fats from the baking pan.

Nutrition Facts

Per Portion

Calories 519
Calories from fat 316
Calories from saturated fat 130
Total Fat 35 g
Saturated Fat 14.5 g
Trans Fat 0.5 g
Polyunsaturated Fat 3.5 g
Monounsaturated Fat 12.6 g
Cholesterol 153 mg
Sodium 1328 mg
Potassium 1059 mg
Total Carbohydrate 12.1 g
Dietary Fiber 4.9 g
Sugars 3.2 g
Protein 41 g

Dietary servings

Per Portion


Meat 2.1
Vegetables 1.3

Energy sources


Pygal7%400.18530163447207109.6031844977496861%440.7449027289581258.325502701908532%306.3172008633667147.345959128416557%61%32%CarbohydratesFatProtein

Meal Type(s)





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