Flattened Pork Chops with Greens and Mustard Pan Sauce - PCOS-Friendly Recipe
This Flattened Pork Chops with Greens and Mustard Pan Sauce is a PCOS-friendly recipe.
Nutrition per Serving
Ingredients
- 1 medium shallot, thinly sliced into rings
- 2 teaspoons mustard seeds
- 2 teaspoons sugar
- 1/4 cup plus 2 tablespoons white wine vinegar
- 1/2 teaspoon kosher salt, plus more
- 4 bone-in pork rib chops (about 12 ounces each)
- Freshly ground black pepper
- 3 tablespoons olive oil, plus more for drizzling
- 1 tablespoon whole grain Dijon mustard
- 2 teaspoons honey
- 1 bunch mustard greens, tough stems trimmed
Instructions
- Place shallot and mustard seeds in a small bowl or heatproof jar. Bring sugar, 1/4 cup vinegar, 1/2 teaspoon salt, and 2 tablespoons water to a boil in a small saucepan, stirring to dissolve sugar and salt. Pour over shallot and mustard seeds; set aside.
- Pound pork chops between 2 layers of plastic wrap to 1/4 –1/2" thickness; season with salt and pepper. Heat 3 tablespoons oil in a large skillet over medium-high.
- Working in batches if needed, cook pork chops until browned and cooked through, about 3 minutes per side. Transfer to a large plate.
- Reduce heat to medium-low and add mustard, honey, remaining 2 tablespoons vinegar, and a splash of water to skillet. Bring to a simmer and cook, scraping up browned bits from bottom of skillet, until liquid is slightly reduced, about 1 minute. Season with salt and pepper. Remove pan sauce from heat.
- Place greens in a large bowl; season with salt and pepper. Drizzle warm sauce over greens and toss to coat. Drain shallot and mustard seeds.
- Serve pork chops with greens topped with pickled shallot and mustard seeds and drizzled with more oil.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Honey.
Honey, often hailed as a superfood, possesses a wealth of nutritional benefits that make it a valuable addition to a balanced diet. With a glycemic index (GI) of 55 for one tablespoon, honey is considered a moderate GI food. This means it does not spike blood sugar levels as high or as quickly as high-GI foods, making it a better choice for maintaining steady energy levels and supporting overall health. Rich in antioxidants, including phenolic acids and flavonoids, honey offers protective benefi...
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Frequently Asked Questions
Yes, this Flattened Pork Chops with Greens and Mustard Pan Sauce recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.
Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 4 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
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