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
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
READY FOR REWARDS?
Sign up for our new More Goodness program for exclusive offers, recipes, contests and more.
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.
Learn more about
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 |
| Thiamin: | 85 % |
| Niacin: | 74 % |
| Vitamin B6: | 46 % |
| Vitamin B12: | 44 % |
| Zinc: | 44 % |
