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Ингредиенты
- 2 Tbsp. Whole wheat flour
- 3 Tbsp. Pecans, finely chopd
- 1Â 1/2 Tbsp. Dijon mustard
- 1Â 1/2 lb Center cut loin pork chops, 1" thick
- 2 Tbsp. Extra virgin olive oil
- 1 Tbsp. Flour
- 1 c. Chicken broth
- Â Â Couscous, cookd in chcken broth
Инструкции
- On wax paper, combine flour and pecans. Spread half of mustard on one side of pork chops. Place mustard side down in flour-nut mix. Coat other side of chops with rest of mustard and then nut mix. Press in firmly.
- In large skillet, heat extra virgin olive oil till rippling. Saute/fry chops for 2 min.
- on first side over Medium-High heat. Turn and saute/fry for 2 min more on second. Reduce heat to Low. Cook till done, about 30 min. Meanwhile, combine flour and broth. Set aside. When chops are dine, set aside on hot platter or possibly plates. Keep hot. Drain fat from pan. Add in stirred broth and cook over High heat till thick. Serve as sauce over chops and couscous.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 244g | |
| Recipe makes 4 servings | |
| Calories 441 | |
| Calories from Fat 271 | 61% |
| Total Fat 30.36g | 38% |
| Saturated Fat 8.69g | 35% |
| Trans Fat 0.0g | |
| Cholesterol 89mg | 30% |
| Sodium 2444mg | 102% |
| Potassium 640mg | 18% |
| Total Carbs 5.21g | 1% |
| Dietary Fiber 1.2g | 4% |
| Sugars 0.18g | 0% |
| Protein 35.08g | 56% |
