Ricette
Ricette adatte ai diabetici
Pork Chops and Squash with Pumpkin Seed Vinaigrette

Pork Chops and Squash with Pumpkin Seed Vinaigrette

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

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This vibrant dish of pan-seared pork chops and roasted squash provides a sophisticated yet simple way to enjoy autumn flavours. By roasting the squash until caramelised and golden, you bring out its natural sweetness, which serves as a beautiful counterpoint to the savoury, succulent pork. The entire meal is brought to life with a crunchy pumpkin seed vinaigrette, offering a refreshing citrus lift from fresh lime and aromatic coriander.

As a diabetes-friendly recipe, this meal is naturally high in fibre and packed with lean protein, making it an excellent choice for a healthy mid-week dinner. Using seasonal winter squash varieties like kabocha or butternut ensures a satisfying, nutrient-dense base that feels truly indulgent. Serve it as a stand-alone main for a wholesome and balanced dinner that the whole family will appreciate.

Ingredients for Pork Chops and Squash with Pumpkin Seed Vinaigrette

2 tablespoons shelled pumpkin seeds (pepitas)
1.4kg winter squash (such as acorn, kabocha, delicata, or butternut), halved, seeded, cut into 1" wedges
5 cucchiai di olio d'oliva, divisi
Sale kosher, pepe macinato fresco
4 1"-thick bone-in pork chops
1/2 small garlic clove, finely grated
3 tablespoons coarsely chopped fresh coriander plus leaves for garnish
2 cucchiai (o più) di succo di lime fresco

How to make Pork Chops and Squash with Pumpkin Seed Vinaigrette

Preheat oven to 218°C. Spread out pumpkin seeds on a large rimmed baking sheet. Toast, tossing once, until just beginning to darken, about 4 minutes. Let cool. Coarsely chop; set aside.

Toss squash with 1 tablespoon oil on a large rimmed baking sheet; season with salt and pepper. Roast squash, turning occasionally, until golden brown and tender, 35-40 minutes.

When squash has been roasting for 30 minutes, heat 1 tablespoon oil in a large heavy skillet over medium-high heat. Season pork chops with salt and pepper and cook until brown, 5-8 minutes. Turn over and cook until pork is cooked through, about 3 minutes longer.

Whisk garlic, 3 tablespoons chopped coriander, 2 tablespoons lime juice, reserved toasted pumpkin seeds, and remaining 45ml oil in a small bowl to combine. Season vinaigrette with salt, pepper, and more lime juice, if desired.

Divide squash and pork among plates; spoon vinaigrette over. Top with coriander leaves.

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.