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!
Servings: 4 servings
Calories: 504kcal
Equipment
- 1 large skillet
Ingredients
- 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) (you'll use the juice from the can)
- 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
Nutrition
Calories: 504kcal | Carbohydrates: 55g | Protein: 33g | Fat: 17g | Saturated Fat: 5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 9g | Trans Fat: 0.1g | Cholesterol: 95mg | Sodium: 810mg | Potassium: 1064mg | Fiber: 4g | Sugar: 47g | Vitamin A: 179IU | Vitamin C: 49mg | Calcium: 77mg | Iron: 2mg
