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...

Featured Videos

Eastbay Path to the Pros Episode 2: Laying the Groundwork Eastbay Path to the Pros Episode 2: Laying the Groundwork Views: 199,152
Eastbay Path to the Pros Episode 4: Skill Training Eastbay Path to the Pros Episode 4: Skill Training Views: 399,519
Path to the Pros 2015: Shaq Thompson Path to the Pros 2015: Shaq Thompson Views: 77,649
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

Robert Griffin III Pocket Presence QB Drill Robert Griffin III Pocket Presence QB Drill
Views: 6,866,374
Drew Brees Will Not Be Denied Drew Brees Will Not Be Denied
Views: 12,224,126
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,501,531
Dustin Pedroia on Training Dustin Pedroia on Training
Views: 10,921,057
Dwight Howard Stays in the Gym All Night Dwight Howard Stays in the Gym All Night
Views: 6,202,163

Load More
More Cool Stuff You'll Like
4 Post-Workout Shakes for Recovery and Building Muscle

4 Post-Workout Shakes for Recovery and Building Muscle

Kait's Meal of the Month: Healthy Chicken Piccata

Kait's Meal of the Month: Healthy Chicken Piccata

5 Non-Boring Ways to Eat Ground Turkey

5 Non-Boring Ways to Eat Ground Turkey

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

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

6 Delicious and Healthy Overnight Oatmeal Recipes

6 Delicious and Healthy Overnight Oatmeal Recipes

6 Simple Power Recipes for Vegetarian Athletes

6 Simple Power Recipes for Vegetarian Athletes

5 Healthy Stuffing Recipes for Turkey Day

5 Healthy Stuffing Recipes for Turkey Day

'Ultimate Oatmeal' Recipe For Runners

'Ultimate Oatmeal' Recipe For Runners

3 Holiday Recipes that Won't Ruin Healthy Habits

3 Holiday Recipes that Won't Ruin Healthy Habits

5 Non-Boring Ways to Eat Salmon

5 Non-Boring Ways to Eat Salmon

Fill the Energy Void With These 5 Healthy Snack Ideas

Fill the Energy Void With These 5 Healthy Snack Ideas

7 Delicious Muscle-Building Smoothie Recipes

7 Delicious Muscle-Building Smoothie Recipes

5 Healthy Recipes to Start Your New Year

5 Healthy Recipes to Start Your New Year

Protein-Packed Smoothies Without Protein Powder

Protein-Packed Smoothies Without Protein Powder

Paleo-Friendly Meals for CrossFit Athletes

Paleo-Friendly Meals for CrossFit Athletes

Recipe Makeover: Healthy Stuffed Mushrooms

Recipe Makeover: Healthy Stuffed Mushrooms

Quinoa Recipes: A Super-Healthy Grain, 5 Ways

Quinoa Recipes: A Super-Healthy Grain, 5 Ways

3 Power-Packed Milkshakes to Boost Recovery

3 Power-Packed Milkshakes to Boost Recovery

3 Summer Shakes That Boost Athletic Performance

3 Summer Shakes That Boost Athletic Performance

Make Gains With This Post-Workout Shake Recipe

Make Gains With This Post-Workout Shake Recipe

Gain or Lose Weight With Oatmeal Pancakes

Gain or Lose Weight With Oatmeal Pancakes

Start Your New Year With These Holiday-Inspired Smoothies

Start Your New Year With These Holiday-Inspired Smoothies

3 Recipes to Spice Up Chocolate Milk

3 Recipes to Spice Up Chocolate Milk

4 Athlete-Friendly Microwave Meals

4 Athlete-Friendly Microwave Meals

Easy Thanksgiving Leftover Meals

Easy Thanksgiving Leftover Meals

5 Quick and Easy 5-Ingredient Recipes

5 Quick and Easy 5-Ingredient Recipes

A Better Baked Ziti

A Better Baked Ziti

5 Non-Boring Ways to Eat Eggs

5 Non-Boring Ways to Eat Eggs

Kait's Meal of the Month: Eggplant Turkey Boats

Kait's Meal of the Month: Eggplant Turkey Boats

Kait's Meal of the Month: Roasted Spaghetti Squash

Kait's Meal of the Month: Roasted Spaghetti Squash

6 Ways to Liven Up Your Winter Diet With Citrus

6 Ways to Liven Up Your Winter Diet With Citrus

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

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

Healthy Snack Recipes for Hungry Athletes

Healthy Snack Recipes for Hungry Athletes

5 Non-Boring Ways to Eat Sweet Potatoes

5 Non-Boring Ways to Eat Sweet Potatoes

Fuel Your Next Run With This Homemade Energy Bar

Fuel Your Next Run With This Homemade Energy Bar

A Recipe for Healthy Turkey Burgers

A Recipe for Healthy Turkey Burgers

Mix It Up With These High-Protein Meatloaf Muffin Snacks

Mix It Up With These High-Protein Meatloaf Muffin Snacks

3 Protein-Packed Peanut Butter Recipes

3 Protein-Packed Peanut Butter Recipes

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

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

Delightful Desserts for the Grill

Delightful Desserts for the Grill

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

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

Weight Loss and the Mediterranean Style Diet

Weight Loss and the Mediterranean Style Diet

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

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

Cure Breakfast Boredom With 3 Simple Healthy 'Boosts'

Cure Breakfast Boredom With 3 Simple Healthy 'Boosts'

5 Non-Boring, Easy and Healthy Canned Tuna Recipes

5 Non-Boring, Easy and Healthy Canned Tuna Recipes

Simply Roasted Sweet Potato Recipes

Simply Roasted Sweet Potato Recipes

4 Easy Recipe Substitutions for Take-Out Food

4 Easy Recipe Substitutions for Take-Out Food

YardBarker