Cal Smart Pork with Savoury Caper Sauce
and Spinach-Wild Rice Pilaf
A complete and calorie-wise meal driven by the flavours of briny capers! Juicy pork chops are seared and roasted, then finished off with a creamy pan sauce. Roasted veggies and savoury rice pilaf make it a wholesome meal for any night of the week.
Calorie Smart (650kcal or less) is based on a per-serving calculation of the recipe's kilocalorie amount.
The quantities provided above are averages only.
Produced in a facility that processes milk, sesame, eggs, fish, shellfish, crustaceans, mustard, tree nuts, peanuts, wheat, soybean and sulphites.
Ingredients
340 g
Pork Chops, boneless
½ cup
Wild Rice Medley
227 g
Brussels Sprouts
1 unit(s)
Carrot
1 unit(s)
Yellow Onion
28 g
Baby Spinach
1 tbsp
Cream Sauce Spice Blend
(Contains Wheat May contain Tree nuts, Milk, Mustard, Peanuts, Sesame, Soy, Sulphites)
1 tbsp
Zesty Garlic Blend
(Contains Sulphites)
30 g
Capers
(May contain Sulphites, Tree nuts, Milk)
1 tbsp
Chicken Stock Powder
(Contains Soy May contain Sesame, Sulphites, Wheat, Egg, Fish, Milk, Mustard)
Not included in your delivery
1 tsp
Butter*
1.5 tbsp
Oil*
0.13 tsp
Salt*
0.13 tsp
Pepper*
Nutrition Values
Utensils
Cooking Steps
- Stir together stock powder, wild rice medley, 1 cup (2 cups) water and 1/8 tsp (1/4 tsp) salt in a medium pot. Bring to a boil over high heat.
- Once boiling, reduce heat to medium-low. Cover and cook until rice is tender and liquid is absorbed, 20-24 min.
Remove the pot from heat. Set aside, still covered.
- Halve Brussels sprouts (if larger, quarter them).
- Peel, then slice carrot into 1/4-inch rounds.
- Peel and cut half the onion into 1/2-inch slices. Cut remaining onion into 1/4-inch pieces.
- Add Brussels sprouts, carrots, sliced onions, half the Zesty Garlic Blend, 1 tbsp (2 tbsp) oil and 2 tbsp (4 tbsp) water to an unlined baking sheet. Season with salt and pepper. Toss to coat.
- Roast in the bottom of the oven, stirring halfway, until tender and golden, 20-24 min.
- Roughly chop spinach.
- Drain capers.
- Heat a medium non-stick pan over medium-high heat (use large pan for 4 ppl).
- While pan heats, pat pork dry with paper towel. Season with remaining Zesty Garlic Blend, salt and pepper.
- When hot, add 1/2 tbsp (1 tbsp) oil, then pork. Pan-fry until golden, 1-2 min per side.
- Transfer pork to a parchment-lined baking sheet. Roast in the top of the oven until cooked through, 8-12 min.
- When pork and veggies are almost done, reheat the same pan over medium-low.
- Add capers, remaining onions and 1 tsp (2 tsp) butter. (TIP: Add half the capers if you prefer a less briney sauce!) Cook, stirring often, until onions begin to soften, 1-2 min.
- Sprinkle over Cream Sauce Spice Blend and stir to coat.
- Slowly add 1/2 cup (1 cup) water and 1/8 tsp (1/4 tsp) sugar. Cook, stirring often, until lightly thickened, 1-2 min.
- Fluff rice with a fork. Add spinach. Stir until wilted, 30 sec.
- Thinly slice pork.
- Divide rice, veggies and pork between plates.
- Spoon caper sauce over pork.
