Brown Sugar Pineapple Pork Chops

Sick of the same old pork chops for dinner? Need an easy, delicious one pan meal? Try these one pan brown sugar pineapple pork chops for a tasty change that you and your family will love!

You can use fresh or canned pineapple chunks, and you only need ONE pan! Bonus: it’s also low-ish in carbs because it uses chopped/pearled cauliflower instead of rice. It’s also dairy-free, soy-free and gluten-free (be sure to read the labels of the BBQ sauce and worcestershire sauce you use – some contain gluten or soy).

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Brown Sugar Pineapple Pork Chops

Try something new with these brown sugar pineapple pork chops. Made using just one pan, they're easy, dairy-free, gluten-free, soy-free and egg-free. They're also low carb(ish) using cauliflower "rice" instead of regular rice!

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Prep Time 5 minutes mins

Cook Time 15 minutes mins

Total Time 20 minutes mins

Course Main Dish

Cuisine Dairy-Free, Gluten-Free, soy-free

Servings 4 people

Ingredients

  

1x2x3x

• 1.25 lbs. center cut pork chops (1/2 inch thick)
• 1 1/2 Tbsp olive oil
• salt and pepper
• 20 oz can pineapple chunks (or equivalent fresh pineapple chunks)
• bag of pearled/riced cauliflower (fresh bag or frozen bag)
• 3/4 cup pineapple juice (the juice in a 20 oz can should be approx 3/4 cup)
• 1/4 cup brown sugar
• 2 tsp fresh lemon juice
• 1/2 cup your favorite bbq sauce (I use a sweet & spicy gluten-free bbq sauce)
• 1/2 Tbsp olive oil
• 1 Tbsp worcestershire sauce (make sure it's gluten-free if eating g-f; soy-free if eating soy-free)
• 1/2 tsp ground ginger
• 1/2 tsp garlic powder
• 1/2 tsp sea salt
• 1/4 tsp pepper
• 1/8 tsp red pepper flakes
• parsley for garnish

Instructions

 

• Heat 1 1/2 Tbsp olive oil in large skillet - get it hot, but not smoking
• Meanwhile, pat pork chops dry and generously salt and pepper both sides
• When oil is hot and glossy (but not smoking), place salt and peppered pork chops into the skillet
• Cook on both sides for 5-6 minutes (adjust if your chops are thinner or thicker); cook until 140-145 degrees F
• When done, pull out of pan and rest on a large plate or cookie sheet and cover with aluminum foil
• In the same pan, saute the pineapple and a full bag of pearled/chopped cauliflower "rice" for 3-4 minutes
• Mix the sauce ingredients in a bowl (pineapple juice, brown sugar, lemon juice, bbq sauce, olive oil, worc. sauce and spices)
• Add 3/4 cup of sauce mixture to the pan; lower to simmer, cover and cook for 5 minutes (save the remaining sauce to serve on the side with the meal)
• Add the pork chops back to the pan and cover with sauce and pineapple; garnish with fresh parsley and serve! 🙂

Notes

© Kitchen Gone Rogue. www.kitchengonerogue.com

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