⏱ 47 min totalOne Pan Pork Chops and Rice
Per 1 serving · 643 g · 10 ingredients
of a 2,000 cal day
- Protein52g32% of calories
- Carbs62g38% of calories
- Fat23g31% of calories
- ✓ Protein-dense
At a glance
One serving of One Pan Pork Chops and Rice (643 g) has 674 calories, with 52 g of protein, 62 g of carbohydrates and 23 g of fat. Most of its energy comes from carbs (38% of calories). It is high in protein (104% DV), dietary fiber (20% DV) and Vitamin C (55% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 71%, 33% and 47% of the daily value.
High in
20%+ of the daily value
- Protein104%
- Dietary fiber20%
- Vitamin C55%
- Thiamine107%
- Riboflavin (B2)40%
- Niacin104%
Good source of
10–19% of the daily value
- Calcium11%
Watch
20%+ of the daily value
- Sodium71%
- Saturated fat33%
- Cholesterol47%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 chop without refuse (Yield from 1 raw ch Pork loin center loin chop- 🥄½ tsp Old Bay seasoning
¼ tbsp Olive oil
¼ medium Onion
¼ medium Red bell pepper
⅜ cup Tomatoes with green chilies- ½ cup Cowpeas
½ cup Chicken broth
¼ cup White rice
¼ tbsp Worcestershire sauce
Directions
- 1
Use a large, deep skillet with a lid and heat olive oil over medium-high heat.
- 2
Season the pork chops with half of the Old Bay seasoning and sear for 2-3 minutes per side until golden, then remove from skillet.
- 3
Add chopped onion and bell pepper to the skillet and cook for about one minute.
- 4
Add undrained tomatoes with green chilies, black-eyed peas, broth, rice, Worcestershire sauce, and remaining Old Bay. Place pork chops on top.
- 5
Bring to a simmer, cover, and reduce heat to low. Simmer for 25 minutes until liquid is absorbed and rice is tender.
Vitamins & minerals
Amounts for 1 serving (643 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 70 μg | 8% |
| Vitamin C | 49 mg | 55% |
| Vitamin D | 1 μg | 6% |
| Vitamin E | 1 mg | 9% |
| Vitamin K | 4 μg | 3% |
| Thiamine | 1 mg | 107% |
| Riboflavin (B2) | 1 mg | 40% |
| Niacin | 17 mg | 104% |
| Vitamin B6 | 2 mg | 133% |
| Folate (B9) | 195 μg | 49% |
| Vitamin B12 | 1 μg | 43% |
| Pantothenic acid | 2 mg | 48% |
| Choline | 118 mg | 22% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 111 mg | 11% |
| Iron | 5 mg | 65% |
| Potassium | 1,197 mg | 25% |
| Magnesium | 113 mg | 27% |
| Phosphorus | 589 mg | 84% |
| Zinc | 5 mg | 47% |
| Copper | 0.4 mg | 50% |
| Manganese | 1 mg | 47% |
| Selenium | 78 μg | 142% |
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 | 5 g | — |
| Beta carotene | 486 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.3 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 8 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 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 10 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 2 g | — |
| Retinol | 4 μg | — |
| Serine | 2 g | — |
| Starch | 0 g | — |
| Sucrose | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 2 g | — |
| Tryptophan | 1 g | — |
| Tyrosine | 2 g | — |
| Valine | 3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 674 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 128minWalking (3.5 mph)
- 81minCycling (moderate)
- 56minRunning (6 mph)
- 95minSwimming laps
Common questions
How many calories are in One Pan Pork Chops and Rice?
One serving of One Pan Pork Chops and Rice (1 serving) has 674 calories, which works out to 105 calories per 100 g. That is about 34% of a 2,000-calorie day.
Is One Pan Pork Chops and Rice high in protein?
Yes. It has 52 g of protein per serving, and 32% of its calories come from protein (7.7 g of protein per 100 calories).
Is One Pan Pork Chops and Rice keto-friendly?
It is hard to fit into a strict keto diet. One serving has 57 g of net carbs and 38% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in One Pan Pork Chops and Rice?
1635 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in One Pan Pork Chops and Rice?
3.4 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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