Simple Pork Chops, Buttered Rice & Broccoli

Yum yum yum. That's what I have to say about this dish!

Ok, I do have more to say about this tasty meal!


Tired of chicken?

Vary up your proteins with this delicious bone-in pork! 4 oz. of pork provides about 24 grams of high-quality protein.


It's High in Fiber

Fiber is beneficial for many reasons. Fiber helps us feel more full at our meals. Fiber helps manage blood sugars, promotes cardiovascular function, and digestive health. Foods that are high in fiber include; whole grains, whole fruits and vegetables, legumes, avocados, nuts, and seeds.


Brown rice, a whole grain, and broccoli, a cruciferous vegetable, are both high in fiber. A 1/2 cup serving of brown rice provides 2 grams of fiber, and 1 cup of broccoli provides about 4 grams of fiber.


Busy Athletes & Fueling Tips

Make this recipe even faster by using minute-cook rice cups or microwavable rice pouches.


Be prepared: in the morning after your workout or when you get up before work, get your pork in the marinade. By the time you get back home and done with work, your pork will be ready for you to cook!


If you are in a high point of your training (high frequency and intensity), or carbohydrate loading, some ways you can bulk up the carbohydrate content are to;

-Make more rice than the recipe calls for.

-And an additional side of beans, slices of bread/roll and/or fruit.


For those that have a more sensitive stomach, you could swap brown rice for white rice and omit the butter. This will help to decrease the fiber and fat content, which will help you minimize the risk of gut distress during a workout or an event.


Want a Registered Dietitian Nutritionist to help you individualize your nutrition plan for your sport? Check out our services and schedule your free, 15 minute consult today!


Simple Pork Chops, Buttered Rice & Broccoli

Prep Time: 4 hours or more (to marinade the pork chops)

Cooking Time: ~30-45 minutes

Serves: ~3-4 people


Ingredients

  • 4 Bone-In Thin Pork Chops

  • Trader Joes San Soyaki Sauce (or marinade of choice)

  • Avocado Oil (or other high-heat oil)

  • 1 Cup 20-Minute Cook Brown Rice

  • 1/2 TBSP butter

  • 1 - 12 oz. Package of Frozen Broccoli Florets

  • Salt

  • Garlic Powder

  • Onion Powder

Directions

  1. Put pork chops in a resealable bag, or in a shallow covered dish. Add enough marinade to cover the pork chops. Let marinate in the fridge for at least 4 hours. I marinated mine in for 8 hours.

  2. Once ready to prepare, start the rice. Rinse the rice*, then add to a rice cooker or pot. Add 2 cups of filtered water, cover and cook by simply turning on the rice cooker or following package directions for cooking in a pot on the stove.

  3. While the rice is cooking, heat the oil in a large skillet over medium heat. Wait to place your pork chops until the pan and oil is well heated.

  4. Once the skillet is well heated, place the pork chops in the pan and cook**, flipping once until cooked through. Using a digital cooking thermometer, the internal temperature in the middle of the pork should reach at least 145 F or up to 160 F for well done pork. Let rest for 3 minutes. My pork was cooked after about 3-4 minutes on each side. Remove from the skillet and set aside to cool.

  5. Cook the broccoli. Place in the microwave and follow package instructions.

  6. Place broccoli in a serving bowl and season as desired. I used salt, garlic powder and onion powder.

  7. Once the rice is done, mix in the butter until melted.

Notes

*I rinse the rice by using the rice cooker bowl and mixing some water in the rice with my hands, then transferring to a fine mesh strainer, then adding back to the rice cooker bowl. There are multiple ways to do this, that's just how I do it!

**You may have to cook your pork in batches for best results, you don't want to overcrowd the pan.

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