Kait's Meal of the Month: Apple Pork Chops

December 20, 2012 | Kait Fortunato

Must See Nutrition Videos

Editor's Note: Tired of reading why it's important to eat healthy and what your diet should consist of? If you're a STACK reader, you know by now that certain foods are better than others; but how do you actually apply that knowledge to your daily eating habits?

We are pleased to announce a solution. Each month STACK Expert and sports dietitian Kait Fortunato provides a recipe to STACK athletes right out of her own kitchen! Each recipe is accompanied by a catalog of its benefits to athletes and Fortunato's advice about the best time to consume it. All of the recipes are healthy, quick and easy to prepare and, best of all, great-tasting.

Apple Pork Chops

This is the perfect winter meal, highlighting seasonal produce for a satisfying dish that's full of flavor. At my local grocery store meat counter, center cut pork chops on sale brought back memories of how my Mom always paired pork chops with applesauce. I decided to improve on this childhood favorite by picking up two red delicious apples and a yellow onion to make this savory dish.

Ingredients (serves 4):

  • 4 lean pork chops
  • 2 apples
  • 1 yellow onion
  • 1 tablespoon whole-wheat flour
  • 1 tablespoon sage
  • 1 tablespoon thyme
  • 1 tablespoon paprika
  • 1 tablespoon brown sugar
  • 1/2 cup water
  • 2 tablespoons olive oil

Instructions:

  • Dice apples and onions into bite-sized pieces; set aside.
  • Mix flour, sage, thyme and paprika; sprinkle evenly over both sides of the pork chops.
  • Meanwhile, heat olive oil over medium high heat.
  • Brown pork chops in hot skillet, about two to three minutes per side, then remove them from pan.
  • Add apples and onions to the pan and heat until browned.
  • Add water and brown sugar and stir through.
  • Add pork chops back to the pan, turn heat to medium, cover and simmer until proper internal temperature is achieved.

Nutritional Information:

  • Calories: 239
  • Protein: 23 grams
  • Carbohydrates: 18 grams
  • Fat: 8 grams (good fats from olive oil)
  • Sodium: 41 mg
  • Fiber: 3 grams

Athlete Benefits

Pork products often get a poor reputation in terms of health. Although that can be true of certain cuts (like bacon or ham, which are high in sodium and fat), center cut, white meat pork chops are often called "the other white meat," because they compare favorably with chicken or turkey. They're a great alternative for your weeknight dinner rotation. Besides providing a good source of protein, pork also has a high amount of zinc, phosphorus, selenium and various B vitamins.

The addition of apples to this recipe not only provides great flavor, but also delivers various health benefits to athletes. The skin provides polyphenols, which function as antioxidants, helping to decrease oxidation to support a healthy cardiovascular system. The skin of the apple also provides fiber, which helps support blood sugar stabilization while providing a healthy form of carbohydrates for energy.

Catch up on Kait's Meals of the Month

Kait Fortunato
- Kait Fortunato is a registered dietitian at Rebecca Bitzer & Associates, a large and experienced nutrition practice in Maryland. She focuses on individualized nutritional recommendations...
Kait Fortunato
- Kait Fortunato is a registered dietitian at Rebecca Bitzer & Associates, a large and experienced nutrition practice in Maryland. She focuses on individualized nutritional recommendations...
Must See
Why You Should Never Doubt Colin Kaepernick
Views: 20,641,762
How to Perform the Euro Step With Iman Shumpert
Views: 85,034
Why NFL Wide Receiver DeSean Jackson Counts His Blessings
Views: 6,344,447

Featured Videos

Abby Wambach's Med Ball Core Workout Views: 187,099
Kevin Love's Cone Hop Basketball Shooting Drill Views: 12,178
Eastbay Path to the Pros Episode 5: Fundamentals Training Views: 220,234
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Charging Ground Balls With Skip Schumaker
Views: 29,842
Yoga for Athletes: Crow Pose
Views: 3,539,390
Robert Griffin III Pocket Presence QB Drill
Views: 6,865,919
Evan Longoria's Hitting Drills
Views: 9,798,784
Johny Hendricks Workout Overview
Views: 822,554

Load More
More Cool Stuff You'll Like

STACKletes Speak: "Healthy" Purple Drink and Fried Chicken

Lunch Box Special: Tobin Heath's Old-School Pre-Game Favorite

7 Delicious Muscle-Building Smoothie Recipes

Simply Roasted Sweet Potato Recipes

Healthy Snack Recipes for Hungry Athletes

Fuel Your Next Run With This Homemade Energy Bar

Rate My Breakfast Plate: How Top Trainers' Breakfasts Stack Up

A Recipe for Healthy Turkey Burgers

5 Non-Boring Ways to Eat Ground Turkey

'Ultimate Oatmeal' Recipe For Runners

Weight Loss and the Mediterranean Style Diet

Paleo-Friendly Meals for CrossFit Athletes

7 Easy-to-Make Recipes for Gluten-Free Snacks

5 Healthy Stuffing Recipes for Turkey Day

5 Quick and Easy 5-Ingredient Recipes

5 Non-Boring Ways to Eat Sweet Potatoes

Mix It Up With These High-Protein Meatloaf Muffin Snacks

A Better Baked Ziti

5 Non-Boring, Easy and Healthy Canned Tuna Recipes

6 Delicious and Healthy Overnight Oatmeal Recipes

Kait's Meal of the Month: Crock Pot Beef Stew

3 Power-Packed Milkshakes to Boost Recovery

4 Post-Workout Shakes for Recovery and Building Muscle

5 Non-Boring Ways to Eat Salmon

Start Your New Year With These Holiday-Inspired Smoothies

Delightful Desserts for the Grill

3 Recipes to Spice Up Chocolate Milk

Gain or Lose Weight With Oatmeal Pancakes

3 Holiday Recipes that Won't Ruin Healthy Habits

3 Summer Shakes That Boost Athletic Performance

3 Protein-Packed Peanut Butter Recipes

6 Ways to Liven Up Your Winter Diet With Citrus

Make Gains With This Post-Workout Shake Recipe

Quinoa Recipes: A Super-Healthy Grain, 5 Ways

6 Simple Power Recipes for Vegetarian Athletes

4 Easy Recipe Substitutions for Take-Out Food

5 Non-Boring Ways to Eat Eggs

Cooking for the Cooking-Inept: The Slow Cooker, Explained

Kait's Meal of the Month: Roasted Spaghetti Squash

Recipe Makeover: Healthy Stuffed Mushrooms

Easy Thanksgiving Leftover Meals

Kait's Meal of the Month: Eggplant Turkey Boats

4 Athlete-Friendly Microwave Meals

Protein-Packed Smoothies Without Protein Powder

5 Healthy Recipes to Start Your New Year

Cure Breakfast Boredom With 3 Simple Healthy 'Boosts'

Kait's Meal of the Month: Healthy Chicken Piccata