⏱ 30 min totalGarlic-Miso Pork Chops with Orange Bell Pepper and Arugula
Per 1 serving · 288 g · 8 ingredients
of a 2,000 cal day
- Protein45g37% of calories
- Carbs9g7% of calories
- Fat30g55% of calories
- ✓ Protein-dense
At a glance
One serving of Garlic-Miso Pork Chops with Orange Bell Pepper and Arugula (288 g) has 497 calories, with 45 g of protein, 9 g of carbohydrates and 30 g of fat. Most of its energy comes from fat (55% of calories). It is high in protein (89% DV), Vitamin C (44% DV) and Vitamin K (21% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 42%, 38% and 46% of the daily value.
High in
20%+ of the daily value
- Protein89%
- Vitamin C44%
- Vitamin K21%
- Thiamine86%
- Riboflavin (B2)35%
- Niacin86%
Good source of
10–19% of the daily value
- Vitamin E14%
- Potassium18%
- Magnesium17%
- Manganese13%
Watch
20%+ of the daily value
- Sodium42%
- Saturated fat38%
- Cholesterol46%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅜ fl oz White wine
1 chop without refuse (Yield from 1 raw ch Pork loin center loin chop
¼ medium Red bell pepper
¹⁄₁₆ cup Miso
¾ tbsp Olive oil
½ cup Arugula
¼ tbsp Rice wine vinegar
½ cloves, minced Garlic
Directions
- 1
Press the garlic and seed, then thinly slice the bell pepper.
- 2
Place the pork chops in a large shallow dish. Spread the minced garlic thinly on all sides of the chops, then spread the miso generously over them. Sprinkle with Sherry and let stand for 5 minutes.
- 3
Heat one-third of the olive oil in a large nonstick skillet over medium-high heat. Add the pork chops and sauté until just cooked through, about 5 minutes per side.
- 4
In a medium bowl, combine the arugula and bell pepper. Add the remaining olive oil and rice wine vinegar; toss to coat. Season the salad with salt and pepper.
- 5
Place a pork chop on each plate and serve with the salad. Drizzle with any pan juices and more olive oil, if desired.
Vitamins & minerals
Amounts for 1 serving (288 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 63 μg | 7% |
| Vitamin C | 40 mg | 44% |
| Vitamin D | 1 μg | 7% |
| Vitamin E | 2 mg | 14% |
| Vitamin K | 25 μg | 21% |
| Thiamine | 1 mg | 86% |
| Riboflavin (B2) | 0.5 mg | 35% |
| Niacin | 14 mg | 86% |
| Vitamin B6 | 2 mg | 120% |
| Folate (B9) | 28 μg | 7% |
| Vitamin B12 | 1 μg | 46% |
| Pantothenic acid | 2 mg | 33% |
| Choline | 131 mg | 24% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 73 mg | 7% |
| Iron | 2 mg | 28% |
| Potassium | 844 mg | 18% |
| Magnesium | 70 mg | 17% |
| Phosphorus | 469 mg | 67% |
| Zinc | 4 mg | 39% |
| Copper | 0.2 mg | 22% |
| Manganese | 0.3 mg | 13% |
| Selenium | 69 μg | 126% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 3 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 6 μg | — |
| Arginine | 3 g | — |
| Aspartic acid | 4 g | — |
| Beta carotene | 637 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.5 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 22 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 7 g | — |
| Glycine | 2 g | — |
| Histidine | 2 g | — |
| Hydroxyproline | 0.1 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 4 g | — |
| Lycopene | 0 μg | — |
| Lysine | 4 g | — |
| Maltose | 0.1 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 15 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 2 g | — |
| Retinol | 4 μg | — |
| Serine | 2 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 2 g | — |
| Tryptophan | 0.5 g | — |
| Tyrosine | 2 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 497 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 94minWalking (3.5 mph)
- 60minCycling (moderate)
- 41minRunning (6 mph)
- 70minSwimming laps
Common questions
How many calories are in Garlic-Miso Pork Chops with Orange Bell Pepper and Arugula?
One serving of Garlic-Miso Pork Chops with Orange Bell Pepper and Arugula (1 serving) has 497 calories, which works out to 173 calories per 100 g. That is about 25% of a 2,000-calorie day.
Is Garlic-Miso Pork Chops with Orange Bell Pepper and Arugula high in protein?
Yes. It has 45 g of protein per serving, and 37% of its calories come from protein (9 g of protein per 100 calories).
Is Garlic-Miso Pork Chops with Orange Bell Pepper and Arugula keto-friendly?
It is hard to fit into a strict keto diet. One serving has 7 g of net carbs and 7% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Garlic-Miso Pork Chops with Orange Bell Pepper and Arugula?
960 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Garlic-Miso Pork Chops with Orange Bell Pepper and Arugula?
3 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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