Healthy Low Fat Meal Prep
Low fat pork chops with a creamy Meixcan al pastor cream sauce. This easy pork chop recipe is low fat and really healthy. Served with a low carb cauliflower rice recipe that's my take on Mexican rice and beans. The cauliflower rice is easy to make and awesome!
Healthy pork chops recipe with easy cauliflower rice
Pastor Pork Chops with Riced Cauliflower & Broccoli
For the pork chops:
- 10 thin cut lean pork chops about 1.5 pounds total
- 1 teaspoon each of smoked paprika cumin, & ancho chile powder
- ½ teaspoon ground coriander
- ½ cup light coconut milk
- Zest & juice of half a lime
- ½ cup of canned or frozen pineapple chunks
- Kosher salt
- Grapeseed oil
For the cauliflower rice:
- 1 medium size head of cauliflower
- 1.5 pounds of broccoli on the stalk
- ½ a red onion chopped
- 3 cloves garlic minced
- ½ a thin red chile thinly sliced or a pinch of red pepper flakes
- ½ cup canned black beans rinsed & strained
- 2 tablespoons unsweetened shredded coconut flakes
- 2 tablespoons chopped cashews toasted if desired
- Couple grates of lime zest and the juice of ½ a lime
- 2-3 tablespoons cilantro or parsley chopped
- Kosher salt
- Fresh cracked black pepper
- Grapeseed oil
For the pork chops, make the spice rub by combining the paprika, cumin, chile powder, and coriander in a small bowl, mix well. Season the pork chops on both sides with a generous pinch of salt and spice rub. Let the pork sit at room temperature for 15-25 minutes.
Meanwhile, start the rice by grating the cauliflower on the large side of a box grater, making sure not to grate too much of the stalk. Next grate the broccoli, but this time grate a little of the stalk after you have grated the florets. Move the riced cauliflower and broccoli aside. Pre-heat a large 13 inch cast iron or non-stick pan over medium heat with 2 teaspoons of oil. Add the onions, garlic, chiles, ¼ teaspoon salt, a couple cracks of pepper, and cook for 5 minutes. Add the riced cauliflower, broccoli, black beans, ½ teaspoon salt, a couple cracks of pepper, and give everything a good stir. Cover the pan with a lid or a sheet tray, raise the heat just a little, and let cook for 3 minutes. Remove the lid and give the rice a taste. The raw flavor of the veggies should be gone, but you still want them to have a little crunch. Cook another minute if needed. Lower the heat to low and add the coconut flakes, cashews, lime zest and juice, cilantro, and mix well. Turn the heat off and check for seasoning, you may need more lime or salt. Move the rice to a large bowl and wipe clean the pan.
For the pork chops, pre-heat the same pan over medium-high heat for 2 minutes with 2 teaspoons of oil. Add 5 of the chops to the pan and cook for 3 minutes on the first side, flip, and cook another 2-3 minutes. Thin pork chops cook quickly, so make sure not to overcook them or they will get dry. Add a little more oil to the pan and quick the second batch of chops. Remove pork chops from pan and lower heat to medium. Add the coconut milk, lime zest and juice, pineapple chunks, and bring the sauce to a simmer. Let cook for 3 minutes and then pour the sauce all over the cooked pork chops.
Serve the chops with leftover sauce on the side along with the rice, enjoy! The pork chops and riced veggies will last in the fridge for 5 days or you can freeze both for 2-3 months. When time to re-heat, take the lid off the container, cover with tin foil, and reheat in a 400 degree F oven for 10 minutes. If re-heating in the microwave, take the lid off, cover with a wet paper towel, and make sure not to re-heat too long or the pork will dry out.
339 calories per meal
14.5 grams of fat per meal
33.3 grams of protein per meal
17.2 grams of carbs per meal
6 grams of fiber per meal