Baked "Fried" Pork Chops with Mashed Potatoes & Green Beans | Fit to Eat | MPB

pork chops

🥗Healthier: chicken breasts

💰Cheaper: bone-in chicken thighs

Chicken is leaner and often less expensive.

olive oil

🥗Healthier: avocado oil

💰Cheaper: vegetable oil

Avocado oil has a higher smoke point.

fresh herbs

🥗Healthier: dried herbs

💰Cheaper: no herbs

Dried herbs are more shelf-stable and budget-friendly.

Start by mixing ground flax seed and golden flax seed together.

Add dry mustard, garlic powder, white pepper, black pepper, onion powder, and cayenne pepper to the flax seed mixture and mix well.

In a separate bowl, combine skim milk and 1 egg, mixing thoroughly to create a binding agent.

Spread the gluten-free flour mix on a plate.

Coat the pork chop in the flour mixture, ensuring it is fully covered.

Sear the breaded pork chop in a preheated pan sprayed with zero-fat spray, avoiding movement until it starts bubbling around the edges.

Cut the tips off fresh green beans to remove any strings or sinews.

In a separate hot pan, spray with zero-fat spray and add the green beans, followed by sliced red bell pepper, onion, and minced garlic.

Toss the vegetables in the pan, allowing them to sear without oil.

Add a tablespoon of dried cooked bacon to the green beans for flavor.

Add fresh chopped tarragon and a small amount of red pepper to the beans.

Deglaze the pan with water to enhance the flavor of the beans.

Transfer the seared pork chop to the oven set at 400 degrees to bake.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary