Tender Roasted Pork with Broccoli and Mushrooms

I found this recipe on Real Simple magazine’s website. The tarragon sauce looked intriguing, but the dish seemed to lack some substance. I didn’t want to use heavy cream, I’m just not a fan of frisee, and I wanted some veggies to go with that wonderful sounding sauce.

To the rescue comes broccoli florets and crimini mushrooms! They added the substance I was looking for, color and flavor to the meal. But was I happy yet? Not quite.

I don’t know about you, but it always seems that the recipes I try never have enough pan sauce, so I skipped the cream and used lowfat milk and chicken broth. I added my favorite Wondra (just a tinch), and now I had enough sauce to cover the veggies too, without adding a ton of calories and fat to the dish.

Tender Roasted Pork with Broccoli and Mushrooms in Tarragon Sauce

Colorful, with lots of healthy ingredients and plenty of sauce, now that’s a meal.

Happy cooking!

Serves 4

Ingredients

2 tablespoons olive oil
16 ounces boneless pork chops
2 large shallot, minced
2 cloves garlic, minced
¾ cup white wine
1 tablespoon dijon mustard
1 tablespoon tarragon, minced
2 cups crimini mushrooms, sliced
2 cups broccoli florets
1 cup chicken broth
1 tablespoon wondra

Preheat oven to 400.

Heat non-stick skillet over medium heat with 1 tbs olive oil. Add boneless pork chops lightly seasoned with salt and pepper. Brown on both sides and place on cookie sheet. Bake in oven for 20 minutes, until cooked through. Thicker chops may take longer, or thinner chops may take less time. Be sure to check for doneness. You don’t want dry chops.

In the meantime, add 1 tbs olive oil to the skillet with shallots and garlic. Saute for 5 minutes, stirring frequently.

Add wine and cook another few minutes until wine is reducing, then add chicken broth and Wondra. Cook another minute, then add mushrooms, broccoli florets and tarragon.

Cook until vegetables are tender and sauce is reduced to a thicker consistency.

What’s good for me in this dish?

Pork trimmed of visible fat can be considered a lean meat. Specifically boneless pork chops, or tenderloin. Pork is a good source of Vitamin C, Niacin, Phosphorus and Zinc, and a very good source of Protein, Vitamin B12, Iron and Selenium. Pork is higher in cholesterol.

Broccoli is a cruciferous vegetable, and a powerhouse of nutrition. Vitamins C, K, A, folate, fiber, manganese, tryptophan and potassium help the body fight bladder, ovarian and prostate cancer. Broccoli is good for detoxification and stomach health; as well as cardiac and vision health. Wow!

Mushroom are super high in selenium, vitamin B2, copper, Vitamin B3, tryptophan, potassium, phosphorus and zinc. Mushrooms contain powerful phytonutrients that contribute to overall health, as well as protecting against certain cancers such as breast cancer. Selenium contributes to the proper function of our antioxidant system. Zinc promotes immune function. There is a list a mile long of the benefits of mushrooms. They should be an addition to any healthy eating plan.

Calories: 331
Total Fat: 13.96g
Cholesterol: 62mg
Sodium: 295mg
Total Carbs: 13.54g
Dietary Fiber: 2.58g
Sugars: 4.01g
Protein: 28.67g

Weight Watchers Points 8

Nutrition details obtained from whfoods.org, nutritiondata.com, about.com, and abouthomecooking.com I am not a licensed nutritionist, nor a medical professional, and do not mean this information as medical or nutrition advice. See your medical professional if you have questions regarding your nutritional needs.

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