Ricette
Ricette adatte ai diabetici
Flattened Pork Chops with Greens and Mustard Pan Sauce

Flattened Pork Chops with Greens and Mustard Pan Sauce

Revisione paritaria di Redattori di ricette del Regno UnitoAutore Redattori di ricette del Regno UnitoPubblicato originariamente 28 Gen 2026

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These flattened pork chops with greens and mustard pan sauce offer a sophisticated balance of flavours and textures. By pounding the pork rib chops, you ensure a quick, even cook that keeps the meat succulent, while the sharp, homemade pickled shallots provide a bright contrast to the savoury pork. The warm pan sauce softens the peppery mustard greens just enough to create a vibrant, wilted salad that makes every bite feel fresh.

As a diabetes-friendly main course, this dish is naturally high in protein and focuses on heart-healthy fats and nutrient-dense leafy greens. It is an excellent choice for a midweek dinner when you want something that feels special but requires minimal effort. Serve it exactly as it is for a light, low-carb meal that does not compromise on punchy, mustardy flavour.

Ingredients for Flattened Pork Chops with Greens and Mustard Pan Sauce

1 medium shallot, thinly sliced into rings
2 teaspoons mustard seeds
2 cucchiaini di zucchero
60ml plus 2 tablespoons white wine vinegar
1/2 cucchiaini di sale kosher, più altro
4 bone-in pork rib chops (about 350g each)
Pepe nero macinato fresco
45ml olive oil, plus more for drizzling
1 cucchiaio di senape di Digione in grani
2 cucchiaini di miele
1 bunch mustard greens, tough stems trimmed

How to make Flattened Pork Chops with Greens and Mustard Pan Sauce

Place shallot and mustard seeds in a small bowl or heatproof jar. Bring sugar, 60ml vinegar, 1/2 teaspoons salt, and 2 tablespoons water to a boil in a small saucepan, stirring to dissolve sugar and salt. Pour over shallot and mustard seeds; set aside.

Pound pork chops between 2 layers of plastic wrap to 1/4–1/2" thickness; season with salt and pepper. Heat 45ml oil in a large skillet over medium-high.

Working in batches if needed, cook pork chops until browned and cooked through, about 3 minutes per side. Transfer to a large plate.

Reduce heat to medium-low and add mustard, honey, remaining 2 tablespoons vinegar, and a splash of water to skillet. Bring to a simmer and cook, scraping up browned bits from bottom of skillet, until liquid is slightly reduced, about 1 minute. Season with salt and pepper. Remove pan sauce from heat.

Place greens in a large bowl; season with salt and pepper. Drizzle warm sauce over greens and toss to coat. Drain shallot and mustard seeds.

Serve pork chops with greens topped with pickled shallot and mustard seeds and drizzled with more oil.

Avvertenza

Sebbene sia stato fatto ogni sforzo per garantire che le informazioni siano accurate e aggiornate, le esigenze individuali possono variare e i requisiti dietetici possono differire in base alle condizioni di salute personali. Controlla sempre le etichette degli alimenti e le informazioni sugli allergeni prima di preparare o consumare qualsiasi ricetta. Se hai preoccupazioni specifiche per la salute, allergie, intolleranze o stai seguendo una dieta prescritta dal medico, consulta il tuo medico di base, farmacista o un dietista registrato prima di apportare cambiamenti significativi alla tua dieta o stile di vita.