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Blue Cheese and Green Onion Crusted Bone-In Pork Chop⏱ 40 min total
Recipes

Blue Cheese and Green Onion Crusted Bone-In Pork Chop

Per 1 serving · 424 g · 11 ingredients

Calories
691
35%
of a 2,000 cal day
  • Protein
    52g
    30% of calories
  • Carbs
    11g
    6% of calories
  • Fat
    49g
    64% of calories
Portion
  • ✓ Protein-dense

At a glance

One serving of Blue Cheese and Green Onion Crusted Bone-In Pork Chop (424 g) has 691 calories, with 52 g of protein, 11 g of carbohydrates and 49 g of fat. Most of its energy comes from fat (64% of calories). It is high in protein (104% DV), Vitamin A (23% DV) and Vitamin E (36% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 120%, 99% and 63% of the daily value.

Per 100 g
163cal
medium energy density
Protein per 100 cal
7.5g
Net carbs
7g
carbs minus fiber
Fiber
4.3g
4.4 g sugar

High in

20%+ of the daily value

  • Protein104%
  • Vitamin A23%
  • Vitamin E36%
  • Vitamin K40%
  • Thiamine88%
  • Riboflavin (B2)55%

Good source of

10–19% of the daily value

  • Dietary fiber15%
  • Vitamin C19%
  • Folate (B9)13%

Watch

20%+ of the daily value

  • Sodium120%
  • Saturated fat99%
  • Cholesterol63%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 20 minCook 20 min
  1. 1

    Preheat the oven to 375°F. Rinse the produce and pat dry. Line a baking sheet with foil.

  2. 2

    Trim and slice the green onions. Trim the green beans and halve the grape tomatoes. In a bowl, mix the blue cheese, green onions (reserving some for garnish), and a pinch of black pepper. Rinse the pork chops, pat dry, and season with ½ tsp salt and pepper.

  3. 3

    Heat olive oil in a medium non-stick pan over medium-high heat. Cook the pork chops for 2-3 minutes per side until caramelized. Transfer to the baking sheet.

  4. 4

    Top the chops with the blue cheese mixture, pressing lightly. Roast for 7-9 minutes until the crust is melted and the chops reach 145°F. Let rest for 5 minutes.

  5. 5

    Toast the almonds in the same pan over medium heat until golden, 2-4 minutes. Remove and set aside.

  6. 6

    Add butter, green beans, and water to the pan. Cover and cook for 3-4 minutes until the beans are bright green. Add the tomatoes and cook for another 3-4 minutes until the beans are tender.

  7. 7

    Add the toasted almonds, season with ¼ tsp salt and pepper. Plate the green beans, top with the pork chop, and garnish with green onions.

Vitamins & minerals

Amounts for 1 serving (424 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A208 μg
23%
Vitamin C17 mg
19%
Vitamin D1 μg
9%
Vitamin E5 mg
36%
Vitamin K48 μg
40%
Thiamine1 mg
88%
Riboflavin (B2)1 mg
55%
Niacin15 mg
93%
Vitamin B62 mg
121%
Folate (B9)53 μg
13%
Vitamin B121 μg
60%
Pantothenic acid2 mg
43%
Choline138 mg
25%

Minerals

NutrientAmount% Daily Value
Calcium266 mg
27%
Iron3 mg
36%
Potassium1,154 mg
25%
Magnesium117 mg
28%
Phosphorus635 mg
91%
Zinc5 mg
45%
Copper0.3 mg
38%
Manganese1 mg
24%
Selenium72 μg
132%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine3 g—
Alpha Linolenic Acid (ALA)0.1 g—
Alpha carotene96 μg—
Arginine3 g—
Aspartic acid5 g—
Beta carotene603 μg—
Caffeine0 mg—
Cystine1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride13 μg—
Fructose2 g—
Galactose0 g—
Glucose2 g—
Glutamic acid9 g—
Glycine2 g—
Histidine2 g—
Hydroxyproline0.1 g—
Isoleucine2 g—
Lactose0 g—
Leucine4 g—
Lycopene1,459 μg—
Lysine4 g—
Maltose0 g—
Methionine1 g—
Monounsaturated fats20 g—
Phenylalanine2 g—
Polyunsaturated fats5 g—
Proline2 g—
Retinol154 μg—
Serine2 g—
Starch1 g—
Sucrose1 g—
Theobromine0 mg—
Threonine2 g—
Total omega 30.1 g—
Total omega 64 g—
Tryptophan1 g—
Tyrosine2 g—
Valine3 g—
Vitamin D20 μg—
Vitamin D31 μg—

Burning 691 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 131min
    Walking (3.5 mph)
  • 83min
    Cycling (moderate)
  • 58min
    Running (6 mph)
  • 97min
    Swimming laps

Common questions

How many calories are in Blue Cheese and Green Onion Crusted Bone-In Pork Chop?

One serving of Blue Cheese and Green Onion Crusted Bone-In Pork Chop (1 serving) has 691 calories, which works out to 163 calories per 100 g. That is about 35% of a 2,000-calorie day.

Is Blue Cheese and Green Onion Crusted Bone-In Pork Chop high in protein?

Yes. It has 52 g of protein per serving, and 30% of its calories come from protein (7.5 g of protein per 100 calories).

Is Blue Cheese and Green Onion Crusted Bone-In Pork Chop keto-friendly?

It is hard to fit into a strict keto diet. One serving has 7 g of net carbs and 6% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Blue Cheese and Green Onion Crusted Bone-In Pork Chop?

2770 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Blue Cheese and Green Onion Crusted Bone-In Pork Chop?

4.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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