Braised Pork Chops with Cranberry Walnut Chutney - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 4 loin-cut bone in pork chops
- 1 tablespoon salt-free Spike seasoning (or other all-purpose seasoning like Mrs. Dash)
- 1/2 teaspoon ground black pepper
- Cooking spray
- 1 tablespoon olive oil, divided
- 1 large onion, sliced
- 1 1/2 cups low sodium, fat-free chicken broth
- For Chutney
- 1 medium shallot (or small onion), diced
- 1/3 cup dried cranberries
- 1 tablespoon maple syrup
- 2 tablespoon balsamic vinegar
- Dash crushed red pepper flakes
- 1/3 cup water
- 1/3 cup unsalted chopped walnuts
Instructions
- Preheat the oven to 375 degrees F.
- Trim any visible fat from the pork chops and pat dry with a paper towel. Season both sides of each chop with the salt-free seasoning and black pepper.
- Add 1 1/2 teaspoons of olive oil and a generous amount of cooking spray to an oven-safe dutch oven or a large skillet heated over high heat.
- Once the oil is hot, sear each side of the four pork chops until golden brown on each side.
- Sprinkle the sliced onions over the pork chops and pour the broth on top.
- Cover and bake in the oven for 45 minutes or until the pork chops are fork tender.
- While the pork chops are braising, add the remaining 1 1/2 teaspoons of olive oil to a small nonstick skillet over medium heat. Add the shallots (or onions) and sauté until they begin to caramelize.
- Add the remaining chutney ingredients except the nuts and simmer until almost all of the liquid evaporates and the chutney is thick and syrupy.
- Stir in the nuts and remove from the heat. Set aside to cool slightly. The chutney should be served at room temperature.
- Once the pork chops are done braising, remove the chops from the dutch oven and set aside, leaving the onions and liquid in the pan. Put the dutch oven back on top of the stove over medium high heat. Simmer until almost all of the liquid is evaporated. Pour over the pork chops.
- Serve one pork chop with ¼ of the onions and 2 tablespoons of the chutney
- Chef Tip: The chutney is also excellent served cold. Use it like any other condiment.
How This Recipe Supports PCOS Management
Understanding the nutritional profile of what you eat is a powerful step in managing PCOS. Here is how the key ingredients in this Braised Pork Chops with Cranberry Walnut Chutney contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Walnut: Studies show walnuts may improve lipid profiles in women with PCOS
- Berr: Their low glycemic index makes them ideal for PCOS-friendly desserts
- Onion: Support cardiovascular health and blood sugar regulation
PCOS Diet Principles in This Recipe
The PCOS diet focuses on three core principles: reducing inflammation, managing insulin resistance, and supporting hormonal balance. Every recipe in our collection is evaluated against these principles. This recipe excels in providing protein-rich ingredients that help regulate appetite hormones (ghrelin and leptin), and healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis. As part of a balanced PCOS meal plan, we recommend pairing recipes like this with a variety of nutrient-dense foods throughout the week to ensure you are meeting all your micronutrient needs.
Meal Prep Tip: This Braised Pork Chops with Cranberry Walnut Chutney can be prepared ahead and stored in an airtight container in the refrigerator for up to 3 days. Meal prepping is one of the most effective strategies for sticking to a PCOS-friendly diet, as it removes the temptation to reach for processed convenience foods when time is short.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Cranberries, Nuts, Walnuts.
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