A healthy, easy baked pork chop recipe, perfect for crazy-busy nights or when company is coming. One-pan Baked Blueberry Pork Chops, a delicious restaurant-quality meal at home!
You’ve been chasing kids all day, running errands, trying to catch up. I get it. Then you need to get dinner on the table. Rather than calling for pizza, I’m here to tell you…
You can have it all: A homemade, healthy dinner on a crazy-busy night.
The benefits of home cooking
There are plenty of good reasons to make it happen.
- People who frequently cook meals at home eat healthier and eat fewer calories.
- Kids and teens who share meals with their family three or more times per week are significantly less likely to be overweight, more likely to eat healthy foods and less likely to have eating disorders.
- Plus the children who grow up sharing family meals are more likely to exhibit prosocial behavior as adults, such as sharing, fairness and respect.
Personally, dinner is when we catch up to hash and rehash the day. I get out of sorts when weeks are busy and we miss dinner at home. These benefits confirm that setting the table and saying “please pass the pork chops” is worth the effort.
Baked Blueberry Pork Chops
In the spirit of bringing families to the table, Blueberry Pork Chops is a recipe that’s ready in about 30 minutes, leaving time for the other things that we want to do (like actually sit down and read a book or play a game with the kids).
Pork’s mild flavor partners well with fruit. In this pork chop recipe,
- Blueberries bring sweet deliciousness and beautiful color plus boost the antioxidants and fiber.
- Lemon, rosemary, mustard, and horseradish give the sauce a spicy, savory edge.
To round out the meal, toss small potatoes and broccoli in a couple teaspoons of olive oil, spread in a single layer on a baking sheet. Cut the vegetables to similar size to keep cooking times the same and roast the vegetables while the pork chops are cooking. In about 30-minutes, dinner is served.
With pork, a 3-ounce portion (about the size of a deck of cards) is an excellent source of protein and several B vitamins. These energy-boosters help you manage your hectic nights and appealing, good-for-you foods make you feel even better.
Benefits of blueberries
They’re called blue dynamos for a reason! Anthocyanins are responsible for the blue in the berry. These plant compounds also seem to reduce inflammation and promote heart and brain health. A good source of fiber and vitamin C, and just 80 calories in a cup, blueberries are pretty powerful package.
How to cook pork chops
At the butcher case, choose lean cuts of pork with the word “loin” in the name, such as top loin pork chop or tenderloin. For the most flavorful, tender and juicy pork, the National Pork Board recommends cooking pork chops, roasts, and tenderloin to an internal temperature between 145°F for medium rare and 160°F for medium, followed with 3 minutes rest before eating. Ground pork should be cooked to 160°F. To take the temperature of a pork chop, use tongs or a fork to lift the chop, insert an instant-read thermometer into the side of the pork chop, at least 3 inches. Hold for 15 seconds to get an accurate temperature.
MORE healthy dinner ideas
- Oven baked chicken schwarma
- Shrimp tacos with pineapple salsa
- Asian sesame chicken salad
- Quinoa black bean stuffed poblano peppers
- Seared salmon and caramelized grapes salad
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One-pan Blueberry Pork Chops
A colorful, delicious, no-fuss dish. Baked Blueberry Pork Chops. A restaurant-quality meal at home!
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4 1x
- Category: Main dish
- Method: Baked
- Cuisine: American
- 4 ¾-inch cut pork chops
- 12-ounce package blueberries, fresh or frozen, about 2 ½ cups
- 3 tablespoons maple syrup
- 1 tablespoon Dijon mustard
- 1 tablespoon lemon juice
- 1 tablespoon horseradish
- ½ teaspoon dried rosemary
- ½ teaspoon lemon zest
- ½ teaspoon kosher salt
- ½ teaspoon freshly ground pepper
- 4 cups broccoli, fresh or frozen
- 1 pound small potatoes, cut into uniform size if necessary
- 2 teaspoons olive oil
- Heat oven to 425°F. Spread blueberries in 9×13-inch baking pan. Trim visible fat from the pork chops and lay on top of berries.
- In a bowl, stir together maple syrup, Dijon mustard, lemon juice, horseradish, rosemary, lemon zest, salt and pepper. Pour over pork chops. Bake 20-25 minutes, until internal temperature is 145°F.
- Lay broccoli and potatoes on a baking sheet, drizzle with olive oil and stir to coat vegetables. Bake 20-25 minutes, stirring once.
The sauce can accommodate up to 6 pork chops.
Keywords: baked pork chops, one pan dinner, 30-minute meal