Entrées,  Recipes

Maple-Mustard Pork Chops with Winter Squash Puree

This was in a section of Ellie Krieger’s recipes in the latest issue of Cooking Light (and the cover recipe). It’s a classic combination – pork, maple and Dijon – that we always love. The pork was incredibly moist, and the squash puree was vibrant with a hint of citrus from the orange zest. It was a really nice meal. This was another recipe that we would give 4 1/2 stars if we gave out 1/2 stars, but since we don’t, it’s getting a 4. It’s a pretty easy recipe to put together, and it was definitely a hit!

Maple-Mustard Pork Chops with Winter Squash Puree
Cooking Light March 2010

4 (6-ounce) bone-in center-cut pork chops
1/2 teaspoon salt, divided
1/4 teaspoon freshly ground black pepper
Cooking spray
1 tablespoon butter
2 tablespoons finely chopped shallots
1/4 cup fat-free, less-sodium chicken broth
2 tablespoons Dijon mustard
2 tablespoons maple syrup
2 tablespoons chopped fresh flat-leaf parsley

1. Sprinkle both sides of pork with 1/4 teaspoon salt and pepper.

2. Heat a large skillet over medium-high heat. Coat pan with cooking spray. Add pork to pan; cook 3 minutes on each side or until cooked through, but with a slight blush in the center. Remove from pan; keep warm.

3. Return pan to medium-high heat. Add butter to pan, swirling pan to coat. Add shallots; sauté 3 minutes or until tender and translucent. Add broth; bring to a boil, and cook 1 minute. Stir in mustard, syrup, and remaining 1/4 teaspoon salt; cook 1 minute or until slightly thick. Return pork to pan. Cook pork 1 minute on each side or until thoroughly heated (be careful not to overcook pork). Serve pork with sauce. Garnish each serving with 1 1/2 teaspoons parsley.

Yield: 4 servings (serving size: 1 pork chop and 1 tablespoon sauce)

CALORIES 283 ; FAT 15.1g (sat 6.3g,mono 6.2g,poly 1g); CHOLESTEROL 84mg; CALCIUM 44mg; CARBOHYDRATE 8.2g; SODIUM 456mg; PROTEIN 27.1g; FIBER 0.3g; IRON 1.1mg

Quick Winter Squash Puree

This easy side comes together quickly with convenient frozen winter squash. Pair with Maple-Mustard Pork Chops or roast chicken for a simple, colorful, nutrient-rich dish.

Yield: 4 servings (serving size: 3/4 cup)

1/3 cup fat-free, less-sodium chicken broth
2 (12-ounce) packages frozen cooked butternut squash
1 tablespoon butter
1/2 teaspoon grated orange rind
1 1/2 teaspoons maple syrup
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper

1. Place broth and squash in a large saucepan over medium heat. Cover and cook 15 minutes or until thoroughly heated, stirring occasionally. Add butter and remaining ingredients; stir until combined.

Calories: 100
Fat: 3g (sat 1.8g,mono 0.8g,poly 0.2g)
Protein: 2.4g
Carbohydrate: 19g
Fiber: 4.9g
Cholesterol: 8mg
Iron: 1mg
Sodium: 204mg
Calcium: 37mg

Big Flavors Rating: 4 Stars


  • Joanne

    I’m always wary of Ellie’s recipes because I feel like sometimes she skimps on flavor to save calories. This looks lovely though! Two of my favorite things – pork chops and winter squash. Yum.

  • Redheaded

    Make sure you use 6 ounce pork chops. I got mine from Trader Joe’s and I didn’t notice they were each 10 ounce pork chops. They took a lot longer to cook and are still pink in places. Given that it’s pork, I don’t want to undercook it. I’m also concerned I could overcook it, too, given that the timelines don’t apply anymore. I’ll post again when we taste it.

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