Skillet Pork Chops

• 份量: 6 servings
• 活動時間: 10 minutes
• 總時間: 30 minutes

食材

4 -6 boneless pork chops/tenderloins (2lbs)

1 teaspoon salt, plus to taste; divided

1 teaspoon pepper, plus to taste; divided

1 tablespoon all-purpose low-FODMAP, GF rice flour

1/2 teaspoon ancho chili powder

1/2 teaspoon smoked paprika

1 tablespoon olive oil

2 teaspoons garlic infused oil

1 teaspoon onion or shallot infused oil

1 cup low-FODMAP chicken broth/stock

1 tablespoon apple cider vinegar

2 teaspoons light corn syrup or maple syrup

2 tablespoons chopped fresh parsley, optional

步驟

Remove your pork chops from the fridge, pat them dry, and season them with 1/2 teaspoon each of salt and pepper

Allow chops to come to room temperature (about half an hour)

While the chops ‘rest’, in a small bowl mix your low-FODMAP, GF flour, ancho chili powder, smoked paprika and remaining 1/2 teaspoon of the salt and pepper

Rub the chops with this seasoning mixture

Heat the olive oil in a medium skillet (with a cover) over medium-high heat

I like cast iron for this

Add the pork chops one at a time, then cook first side until golden, about 2 to 3 minutes

Flip the pork and then reduce the heat to low and cover

Continue cooking for 6 to 10 minutes, or until an instant-read thermometer reads 145 degrees F when inserted into the thickest part of the chop

This time will vary depending on the thickness of your chop

Once cooked, transfer the pork chops to a plate and tent loosely with aluminum foil

Using the same skillet, increase the heat to medium-high then add the low-FODMAP chicken broth/stock

‘Deglaze’ the pan by scraping all the bits of cooked pork from the bottom of the pan

Add the apple cider vinegar, and corn syrup or maple syrup. Stir in the infused oils

Bring to a simmer and cook until reduced by about half

Taste, then adjust the seasoning with salt, and pepper, or additional vinegar/syrup

Once sauce is done, replace the pork chops to the pan and allow them to simmer in the sace to coat the chops and warm them

Garnish with fresh parsley and serve immediately

營養

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