Crispy Pork Chops with Charred Brussels, Wild Grain Rice & Honey-Mustard Sauce

A key factor to a well-balanced, lifelong diet is variety. Not only is variety important to avoid food boredom and add enjoyment, but it’s also important because it ensures that you are giving your body all essential nutrients it needs. All foods have a very specific nutrient profile, and of course there is overlap between many foods in similar food groups, but not one single food will have the exact same chemical makeup as a different food. For example, pork and chicken are very similar in that they are both lean sources of protein and contain similar vitamins/minerals, but pork tends to be a bit higher in fat and they each provide different amounts of said vitamins/minerals. So as an example, to get a good balance of intake of all vitamins/minerals available it’s important to have both chicken and pork in your diet because pork is a better source of vitamin D whereas chicken is a better source of vitamin K. Of course this is just an example and one of the thousands of examples between foods, and if you don’t like pork and/or chicken you obviously will not be including them in your diet. But, the important thing to consider is including a variety of foods in all food groups that you enjoy throughout the week and in your life. Which is why you will see on The Nourished Lens blog a wide variety of recipes ranging in flavors, ethnicities, protein and carb sources, vegetables, cooking style, etc. My goal is to give you new and exciting recipes using a variety of fresh, whole foods to give your body the nutrients it needs and your soul the satisfaction is needs.

So, today’s recipe choice? A crispy pork chop over a bed of wild grain rice with a side of charred brussels sprouts topped with a honey mustard sauce. All new flavors to the blog, a new protein source, a different way of cooking brussels, and topped with a fun sauce that brings all the flavors together. Making cooking and food an exciting, enjoyable experience makes creating a healthy relationship with food so much easier and truly allows this relationship to last a lifetime.

When building a meal, I typically select the protein source first and then build around that to support the flavor. So, with this meal I decided to pair the pork with a bed of wild grain rice for a carb/fiber source because of it’s richer flavor and slightly crunchy texture. Then, a charred brussel was my selected vegetable source because of the powerful punch from the browned leaves that would go perfectly with the sweetness of the sauce and savoriness of the pork. Lastly, the dish needed a little bit of tang and sweetness so I topped it with a delicious honey-mustard sauce that perfectly balanced the rest of the flavors. See how fun cooking can be!? I am nowhere near a chef, but I love to cook and enjoy my food so I truly encourage anyone to have fun experimenting in the kitchen. Okay, enough said here. Onto the recipe:

Nutrition Facts:

• Pork chops are quite a popular protein choice, but not all pork is the same. Pork is considered a red meat which is typically higher in fat and can be very high in fat depending on the cut of meat. Ribs and bacon are majority of fat with less meat whereas sirloin or tenderloin tend to have less fat with more meat. Highly processed meats like bacon also tend to have more additives and preservatives, but fresh cuts of meat such as pork chops or pork tenderloin are more natural sources. Pork, as with other animal meats, are a complete protein and offer a variety of key micronutrients including B vitamins, iron, selenium, choline, among others.
• Wild rice is actually a type of aquatic grass and not actually a rice. It is a type of grain that is slightly higher in protein when compared to real rice and is also a great source of fiber and carbohydrates. It also contains a variety of vitamins and minerals including B vitamins, folate, magnesium, and others. Wild rice tends to have an earthier/nuttier taste, making it a great addition to a rich meal and provide a bit more flavor.

Servings: 6

Ingredients: Wilde Grain Rice

• 1.5 cups wild grain rice blend
• Vegetable broth (amount will depend on the rice blend package)

Ingredients: Brussels Sprouts

• 1lb of brussels sprouts (trimmed & halved)
• 1 Tbsp. olive oil
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/2 tsp fresh thyme

Ingredients: Pork Chops

• 2lb of pork chops (should be 6 pork chops total)
• 1/4 cup almond flour
• 1/4 cup all-purpose flour
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1 Tbsp olive oil

Ingredients: Honey-Mustard Sauce

• 2 Tbsp Dijon mustard
• 1 Tbsp olive oil
• 1 Tbsp honey
• 1 tsp fresh thyme (finely chopped)
• 2 garlic cloves (minced)
• 1 Tbsp apple cider vinegar
• 1 tsp Worchestire sauce
• Black pepper

Instructions:

1. Cook the rice by combining the wild grain rice blend with the vegetable broth in a pan. Cook according to package instructions.
2. Prep the brussels by combining the halved brussels in a large bowl with the olive oil, spices, and herbs. Combine until all brussels are evenly coated.
3. Prep the pork chops by first combing the almond flour, AP flour, and spices in a small bowl. Then, adding 1/4 cup at a time of the flour mixture to a plate, coat each pork chop in the flour mixture until evenly coated. Repeat this step until all pork chops are coated.
4. Preheat your air fryer to 400 degrees for the brussels sprouts. Air fry the brussels for 10-15 minutes depending on the size, be sure to flip half way through.
   • Note: If you don’t have an air fryer preheat your oven to 425 and bake for 25-30 minutes, flipping half way through.
5. Heat a large pan over medium heat. Add 1/2 Tbsp of olive oil to the pan, then pan sear pork chops 3 at a time for 7-8 minutes per side until an internal temperature of 145 degrees F is reached or there is no longer any pink in the middle. Repeat with the other 1/2 Tbsp of olive oil and other 3 porks chops.
6. While the pork chops are frying, make the honey mustard sauce by combining all the ingredients in a small bowl and using a whisk to mix until all ingredients are well combined.
7. For plating, serve the crispy pork chop over a bed of rice with a side of brussels and a good drizzle of honey-mustard on top. Enjoy!