Pork Chops and Rice one-Pot Supper

This recipe is taken from the 2001 Milk Calendar. The combination of herbs and red pepper flakes adds a Mediterranean touch to this easy and quick-to-fix delicious dinner.

  • Prep: 10 min
  • Cooking: 30 min
Yields 4 servings
pork chops and rice one pot supper

Ingredients

  • 4 thick pork loin chops
  • 1 tbsp (15 mL) olive oil
  • 1 onion chopped
  • 3 cups (750 mL) sliced mushrooms
  • 2 garlic cloves minced
  • 1 tsp (5 mL) dried rosemary
  • 1 tsp (2 mL) dried thyme
  • 1/4 tsp (1 mL) dried red pepper flakes
  • 1 bay leaf
  • 1 cup (250 mL) long-grain rice
  • 2 cups (500 mL) coarsely chopped tomatoes
  • 1/2 cup (125 mL) chicken broth
  • 2 tbsp (30 mL) all-purpose flour
  • 1 1/2 cups (375 mL) Milk
  • 1 tsp (5 mL) salt
  • Chopped fresh parsley

Preparation

Trim fat from pork chops. In large nonstick pan over medium-high heat, brown pork chops in hot oil and transfer to plate. Add onion, mushrooms, garlic, rosemary, thyme, dried red pepper flakes and bay leaf to pan; cook, stirring, often, until onion is softened. Add 1 tbsp (15 mL) water, if necessary.

Stir in rice; cook, stirring, for 1 min. Stir in tomatoes and chicken broth; bring to boil. Whisk flour into milk until smooth; pour into pan and bring to simmer, stirring. Reduce heat to medium-low; cover and simmer for 10 min, stirring occasionally.

Return pork and any juices to pan, nestling into rice; cover and cook for about 10 min or until just a hint of pink remains inside pork and rice is tender. Remove from heat; let stand, covered, for 5 min. Discard bay leaf. Sprinkle with salt. Garnish with parsley.

Tips

For the Adventurous: Sprinkle the finished dish with 1/4 cup (60 mL) black or green olives.

Healthy Eating Tip: Boost your B”s- Rice is primarily made up of carbohydrates, which are the energy source for your brain and muscles. Rice contains a range of B vitamins such as niacin and B6. Milk and pork are excellent sources of B12, which is needed for healthy red blood cells.

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Nutritional information

Per serving
Energy: 497 Calories
Protein: 36 g
Carbohydrate: 54 g
Fat: 15 g
Fibre: 3.4 g
Sodium: 813 mg

Top 5 Nutrients

(% DV*)
Calcium: 15 % / 164 mg
Niacin: 74 %
Thiamin: 85 %
Vitamin B12: 44 %
Vitamin B6: 46 %
Zinc: 44 %