Homemade Shake-and-Bake Pork Chops with Mustard Sauce - PCOS-Friendly Recipe

Servings: 4

Lunch

This Homemade Shake-and-Bake Pork Chops with Mustard Sauce is a PCOS-friendly recipe.

Nutrition per Serving

0 Calories

0g Protein

0g Carbs

0g Fat

Recipe by Robby Melvin This recipe for breaded pork chops gives the meat a nice crunch. Serve with homemade mustard sauce and green beans.

Ingredients

1 1/4 cups panko (Japanese breadcrumbs)
3 tablespoons olive oil
1/2 teaspoon dried oregano
1/2 teaspoon dried parsley
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
2 1/4 teaspoons kosher salt, divided
1 1/8 teaspoons freshly ground black pepper, divided
4 (1/2-inch-thick) bone-in pork loin chops
2 tablespoons butter
1 large shallot, minced
1 cup reduced-sodium chicken broth
1/4 cup Dijon mustard
2 tablespoons heavy cream
2 teaspoons fresh lemon juice
1 tablespoon chopped fresh flat-leaf parsley

Instructions

Preheat oven to 425 °. Stir together first 6 ingredients, 2 tsp. salt, and 1 tsp. pepper in a bowl. Transfer mixture to a 1-gal. zip-top plastic freezer bag.
Sprinkle pork chops on both sides with remaining 1/4 tsp. salt and 1/8 tsp. pepper. Place 2 chops in breadcrumb mixture, and shake to coat well. Place chops on a wire rack on a baking sheet. Repeat with remaining chops.
Bake at 425 ° for 15 minutes; turn chops over, and bake 10 more minutes or until a meat thermometer inserted in thickest portion registers 155 °. Let stand 5 minutes.
Melt butter in a medium skillet over medium heat. Add shallot, and sauté 3 minutes or until softened. Increase heat to medium-high; add broth, and bring to a boil. Boil 1 minute. Stir in mustard, cream, and lemon juice, and cook, stirring occasionally, 2 to 3 minutes or until sauce is slightly thickened. Stir in chopped parsley. Serve immediately with pork chops.

PCOS-Friendly Foods in This Recipe

This recipe contains the following foods that may benefit PCOS management: Lemon.

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Frequently Asked Questions

Is Homemade Shake-and-Bake Pork Chops with Mustard Sauce good for PCOS?

Yes, this Homemade Shake-and-Bake Pork Chops with Mustard Sauce recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.

Can I eat this for Lunch with PCOS?

Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.

How do I fit this recipe into a PCOS meal plan?

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.

Comments

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