Despite its ubiquity, pork can actually be challenging to cook. One good way to go—especially if you’re firing up the broiler, as this recipe suggests—is to lightly grease pork, because it helps transfer heat into the food via conduction to encourage even better browning and flavor. Patting foods like pork chops and fruit dry with a paper towel before applying oil also encourages tasty browning.
This hot-top salad combines a great ratio of protein to carbs to fat, with lots of flavor to boot. Pack it up for a more exciting lunch at work, or serve it up for a healthy (and surprisingly filling) dinner.
Nutrition (per serving)
– Calories 772
– Protein 48g
– Carbs 59g
– Fat 39g
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Makes 2 servings
- 1/2 cup wild-rice blend
- 2 boneless pork chops
- Salt and pepper
- 1 large apple, sliced into 1/2-inch wedges
- 2 Tbsp plus 2 tsp canola oil
- 2 tsp fresh thyme
- 2 cups sliced red cabbage
- 1 Tbsp Dijon mustard
- 1 Tbsp cider vinegar
- 2 Tbsp chopped walnuts
How to make it
Place rice and 1 cup water in a saucepan. Bring to a boil, reduce heat to medium-low, and simmer covered for 35 minutes.
Preheat broiler with rack 4 inches from heat. Place pork chops on a greased baking pan, brush tops lightly with oil, and season with salt and pep- per. Broil pork for 4 minutes. Toss apple with 1 tsp oil and thyme; add to pan with pork and continue broiling until meat reaches 145°F, about 4 minutes. Chop pork into 1-inch chunks.
Toss cabbage with1tspoilanda pinch of salt. Place cabbage on pan and broil until tender and darkened in spots, about 5 minutes, stirring once halfway through.
Whisk together 2 tbsp oil, mustard, vinegar, 1 Tbsp water, and a pinch of salt. Stir in walnuts.
Divide rice among large bowls and top with cabbage, apples, pork, and mustard sauce.