Heart Healthy
Does your family love mashed potatoes? These spuds will be the main attraction on the dinner plate. They're just as easy to make as the traditional variety, but the flavors are elevated in this version with a hint of tanginess and sweetness. Serve with simply spiced pork chops and steamed broccoli or asparagus to complete the meal.
Print Recipe
Pan-Fried Pork Chops with Mashed Sweet Potatoes
Does your family love mashed potatoes? These spuds will be the main attraction on the dinner plate. They're just as easy to make as the traditional variety, but the flavors are elevated in this version with a hint of tanginess and sweetness. Serve with simply spiced pork chops and steamed broccoli or asparagus to complete the meal.
-
Prep Time:
15
-
Cook Time:
30
-
Total Time:
45
-
Servings:
4
Ingredients
Mashed Sweet Potatoes
-
3 medium sweet potatoes -
1/3 cup orange juice -
1/3 cup sour cream -
1/4 teaspoon nutmeg
Pan-Fried Pork Chops
-
4 oz. pork chops -
1/2 teaspoon pepper -
1/2 teaspoon garlic powder -
1/4 teaspoon salt -
1/2 cup flour -
1 tablespoon canola or corn oil
Directions
Tip: Click on step to mark as complete.
Mashed Sweet Potatoes
-
Place the potatoes in a large pot. Add enough water to cover. Bring to a boil. Cook for 20 minutes, or until tender when pierced with a fork. Drain well in a colander. Return the potatoes to the pot. -
Stir in the orange juice, sour cream, and nutmeg. If you have a hand mixer or immersion (or handheld) blender, beat or blend until smooth. Otherwise, transfer the potato mixture to a large mixing bowl. Using an electric mixer on medium speed, beat the potatoes until smooth. Cover to keep warm.
Pan-Fried Pork Chops
-
In a small bowl, stir together the pepper, garlic powder, and salt. Sprinkle on both sides of the pork chops. -
Put the flour in a shallow dish. Coat the pork with the flour on both sides. -
In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. -
Cook the pork for 5 minutes. Turn over. Cook for 3 to 4 minutes, or until it registers 145˚F on an instant-read thermometer. Remove from the heat. Let stand for 3 minutes. -
Serve with the mashed potatoes.
Nutrition Facts
Pan-Fried Pork Chops with Mashed Sweet Potatoes
Calories
Protein
FiberNutrition Facts
| Calories | 402 | |
|---|---|---|
| Total Fat | 9.5 g | |
| Saturated Fat | 2.5 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 1.5 g | |
| Monounsaturated Fat | 4.0 g | |
| Cholesterol | 78 mg | |
| Sodium | 309 mg | |
| Total Carbohydrate | 48 g | |
| Dietary Fiber | 7 g | |
| Sugars | 10 g | |
| Protein | 31 g | |
Dietary Exchanges
3 lean meat, 3 starch
-
Prep Time:
15
-
Cook Time:
30
-
Total Time:
45
-
Servings:
4
Ingredients
Mashed Sweet Potatoes
-
3 medium sweet potatoes -
1/3 cup orange juice -
1/3 cup sour cream -
1/4 teaspoon nutmeg
Pan-Fried Pork Chops
-
4 oz. pork chops -
1/2 teaspoon pepper -
1/2 teaspoon garlic powder -
1/4 teaspoon salt -
1/2 cup flour -
1 tablespoon canola or corn oil
Directions
Tip: Click on step to mark as complete.
Mashed Sweet Potatoes
-
Place the potatoes in a large pot. Add enough water to cover. Bring to a boil. Cook for 20 minutes, or until tender when pierced with a fork. Drain well in a colander. Return the potatoes to the pot. -
Stir in the orange juice, sour cream, and nutmeg. If you have a hand mixer or immersion (or handheld) blender, beat or blend until smooth. Otherwise, transfer the potato mixture to a large mixing bowl. Using an electric mixer on medium speed, beat the potatoes until smooth. Cover to keep warm.
Pan-Fried Pork Chops
-
In a small bowl, stir together the pepper, garlic powder, and salt. Sprinkle on both sides of the pork chops. -
Put the flour in a shallow dish. Coat the pork with the flour on both sides. -
In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. -
Cook the pork for 5 minutes. Turn over. Cook for 3 to 4 minutes, or until it registers 145˚F on an instant-read thermometer. Remove from the heat. Let stand for 3 minutes. -
Serve with the mashed potatoes.