Pork Chops with Yogurt and a Cherry Tomato, Cucumber, and Red Onion Salad
Searned Pork Chops in Yogurt Sauce
Here's a revamped version of a classic recipe usually found in Cooking Light. This reheated twist features juicy boneless pork loin chops marinated with garlic, oregano, red wine vinegar, and olive oil. These flavorsome chops are then seared to perfection and served on a scrumptious cherry tomato, cucumber, and red onion salad for a vibrant and easy dinner.
Yield: 4 servings
Difficulty: A breeze to make!
Prep Time: 20 minutesCook Time: 35 minutesTotal Time: 55 minutes
Ingredients
- 2 tablespoons red wine vinegar, divided
- 1 teaspoon dried oregano
- 2 teaspoons olive oil, divided
- 2 garlic cloves, minced
- Boneless pork loin chops, about 4 ounces each and 4 in total
- 3/4 cup plain Greek yogurt
- 1 tablespoon fresh dill, chopped
- 1/2 teaspoon kosher salt, divided
- 1 1/2 cups cherry tomatoes, halved or quartered depending on their size
- 1/2 large English cucumber, sliced lengthwise, seeded, and cut on the diagonal
- 1/2 small red onion, thinly sliced
- 1 1/2 tablespoons vegetable oil
Instructions
- Take a large zip-top bag and add 1 tablespoon of the red wine vinegar, the dried oregano, 1 teaspoon of the olive oil, and the minced garlic. Next, add the pork chops, seal, and give it a good shake to ensure the marinade coats the meat. Set aside for 20 minutes at room temperature, flipping the bag after 10 minutes.
- Mix together the remaining red wine vinegar, 1 teaspoon of olive oil, Greek yogurt, chopped dill, and a pinch of salt in a small bowl. Cover and refrigerate until ready to serve.
- In a large bowl, combine the cherry tomatoes, sliced cucumber, and red onion. Add a pinch of salt and stir to combine. Set aside.
- Heat a large skillet or sauté pan over medium-high heat. Drizzle the vegetable oil into the pan and swirl to coat. Arrange the pork chops in a single layer and season both sides with salt. Brown the chops on one side for 4 minutes, turn them over, and cook for an additional 4 minutes. Remove the pork chops from the pan and let them rest for 2 minutes.
- Plate the tomato-cucumber mixture with equal portions for each serving. Top each with a seared pork chop and about 3 tablespoons of the yogurt dressing.
Nutritional Values
To provide a rough estimate of the nutritional values for this dish, let's break it down into three main components: the pork chops, yogurt dressing, and the salad.
Pork Chops
- Calories: Around 369 per serving (1 chop)
- Total Fat: 14.3g (Saturated Fat: 5.1g)
- Protein: About 25-30g per serving
- Sodium: Varies but generally around 100-200 mg per serving
- Carbohydrates: Almost negligible
- Vitamins and Minerals: Rich in B vitamins, zinc, and selenium
Yogurt Dressing
- Calories: Around 100 calories per 6 oz serving
- Total Fat: About 0-5g (depending on type)
- Protein: Around 9-15g per serving
- Sodium: Typically around 50-100 mg per 6 oz serving
- Carbohydrates: About 3-10g (mostly sugars)
- Vitamins and Minerals: Good source of calcium, phosphorus, and potassium
Salad (Cherry Tomatoes, Cucumber, Red Onion)
- Calories: Approx. 40-60 calories (varies based on portion size)
- Total Fat: Negligible
- Protein: About 1-2g
- Sodium: Low, typically around 5mg
- Carbohydrates: Approx. 10-15g (mainly from natural sugars)
- Vitamins and Minerals: Rich in vitamin C (especially from cherry tomatoes), potassium (cucumber), and vitamin B6 (onion).
This dish offers a good source of protein, various vitamins, and minerals, while being aware of the fat content due to the pork and yogurt. Enjoy your meal!
- This revamped pork chops recipe, originally from Cooking Light, includes boneless pork loin chops that have been adapted with garlic, oregano, red wine vinegar, and olive oil.
- The nutritional values for this dish will vary, but the pork chops alone provide around 369 calories per serving, while the yogurt dressing provides approximately 100 calories per 6 oz serving.
- The cherry tomato, cucumber, and red onion salad, combined with the pork chops and yogurt dressing, offers a balance of protein, various vitamins, and minerals, while being mindful of the fat content due to the pork and yogurt.
- In the instructions, the pork chops are tossed with the marinade mixture before being seared to perfection and served on top of the uncategorized salad for a vibrant and easy dinner.
