Recipe: Stuffed Pork Chops

Try this lighter pork chop recipe. Pork loin makes it leaner than traditional pork chops, and stuffing these chops with vegetables offers a burst of flavor in every bite.

Ingredients

• 4 boneless center-cut pork loin chops, approximately 3-4 ounces each
• 1 package fresh baby spinach leaves
• 1/2 yellow onion, chopped
• 1 tablespoon garlic minced
• 1/2 cup sun-dried tomatoes, roughly chopped
• 1 tablespoon dried tarragon
• 1/4 cup Dijon-style mustard
• 2 ounces goat cheese
• Non-stick spray

Directions

1. In a large non-stick skillet, spray pan. On high heat, wilt baby spinach, onion and garlic.
2. In separate bowl, combine goat cheese and sun-dried tomatoes. Once spinach mixture has cooled, combine.
3. In a second bowl, combine tarragon and mustard.
4. Take pork chops and make a side pocket in the side of the chop large enough to place filling.
5. Fill chops evenly distributing filling among all 4 chops.
6. Coat chops with tarragon mustard mixture once stuffed and place in a coated 9X13 baking dish.
7. Bake in preheated 325 F oven for 30 to 35 minutes or until internal temperature reaches 160 F.

Ingredient health benefits

• Pork: In moderation, this beloved meat has almost all of your daily recommended intake of unsaturated fats, which help your body absorb certain vitamins from your food (like vitamin E and vitamin D) and lower your “bad” (LDL) cholesterol. Pork also has zinc, B vitamins and lots of protein to keep your muscles working hard.
• Spinach: More than just roughage, spinach is rich in bone-building vitamin K and manganese, while vitamin C helps boost your body’s natural defenses against microbial invaders. Magnesium, folate, potassium and natural compounds called nitrates help regulate your blood pressure. And your eyes and vision can benefit from vitamin A and the antioxidants lutein and beta-carotene (which your body turns into vitamin A).
• Onions: The benefits of this common ingredient may surprise you. Onions are full of vitamin C and flavonoids, both antioxidants that promote immunity by supporting your immune cells and fighting inflammation that can lead to chronic disease. A flavonoid found in onions (and apples!) called quercetin is known for its heart-helpful benefits and may fight bad bacteria like E. coli. And the prebiotics and fiber can help keep certain toilet troubles at bay,
• Garlic: Onion’s smaller cousin is also packed with perks! Eating garlic on the reg, along with other nutrient-dense foods, may help lower your blood pressure and promote a healthy immune system. But there’s more! Like onions, certain properties in garlic may suppress the growth of bad bacteria like Salmonella. No wonder some consider it a superfood.
• Tomatoes: No matter how you slice it, tomatoes are a nutritious addition to any recipe. They’re loaded with vitamin C, vitamin K, folate and potassium, and including them in your everyday meals may help lower your cholesterol. Tomatoes also have the antioxidants beta-carotene and lycopene, which give the savory fruits their vibrant red hue and might reduce your risk of certain kinds of cancer, like stomach cancer. Lycopene has another surprising quality, too: It may protect your skin from sunburns.
• Cheese: You’re probably aware that this delicious dairy product is rich in calcium, but there are other ways that cheese can contribute to this hearty dish. For example, it has whey and casein, the primary complete proteins in cheese. They help your body heal wounds and support your muscles. Cheese is also a meat-free source of omega-3s, an essential fat for head-to-toe health.

Nutrition information (per serving)

Servings = 4

Calories: 240
Total fat: 7 g
Saturated fat: 3.5 g
Trans fat: 0 g
Cholesterol: 70 mg
Sodium: 590 mg
Total carbohydrate: 17 g
Fiber: 5 g
Sugars: 3 g
Protein: 26 g

— Recipe courtesy of Digestive Disease Health Team Dietitians.