Go Back
–+ servings

Caramelized Pineapple Porkchops

771Kcal | 60g Protein | 72g Carbohydrates | 27g Fat
No ratings yet
Print Recipe Pin Recipe
Share Recipe
Prep Time 10 minutes
Cook Time 20 minutes
Down Time 30 minutes
Total Time 1 hour
Carb Rice
Protein Pork
Servings 4
Calorie 800< Calories

Equipment

Ingredients
  

For the Pork Chops:

  • 2 lbs boneless pork chops 4 thick-cut chops
  • 1 cup pineapple juice
  • 3 tbsp soy sauce low-sodium
  • 2 tbsp brown sugar
  • 1 tbsp honey
  • 1 tsp garlic powder
  • 1/2 tsp smoked paprika
  • 1/2 tsp black pepper
  • 2 tbsp olive oil for cooking

For the Brussels Sprouts:

  • 1.5 lbs Brussels sprouts halved
  • 1 tbsp olive oil
  • 1/2 tsp garlic powder
  • 1/2 tsp salt
  • 1/4 tsp black pepper

For the Rice:

  • 1 cup Jasmine Rice
  • 1 tbsp Rice Vinegar Optional, for flavor

Optional Garnishes:

  • Fresh pineapple chunks
  • Chopped parsley

Instructions
 

  • In a mixing bowl, whisk together pineapple juice, soy sauce, brown sugar, honey, garlic powder, smoked paprika, and black pepper. Reserve 1/4 cup for glazing.
    1 cup pineapple juice, 3 tbsp soy sauce, 2 tbsp brown sugar, 1 tbsp honey, 1 tsp garlic powder, 1/2 tsp smoked paprika, 1/2 tsp black pepper
  • Place pork chops in a zip-top bag or shallow dish. Pour the remaining marinade over the pork, ensuring even coating. Seal and refrigerate for at least 30 minutes (or up to 4 hours).
    2 lbs boneless pork chops
  • While the pork marinates, rinse jasmine rice thoroughly. Add rice and water to a rice cooker and cook according to the manufacturer’s instructions. If desired, stir in rice vinegar after cooking for added flavor.
    1 cup Jasmine Rice, 1 tbsp Rice Vinegar
  • Preheat oven to 425°F. Toss Brussels sprouts with olive oil, garlic powder, salt, and black pepper on a baking sheet. Spread in an even layer and roast for 20-25 minutes, tossing halfway through.
    1.5 lbs Brussels sprouts, 1 tbsp olive oil, 1/2 tsp garlic powder, 1/2 tsp salt, 1/4 tsp black pepper
  • Heat 2 tbsp olive oil in a cast iron skillet over medium-high heat. Remove pork chops from the marinade (discard used marinade). Sear for 3-4 minutes per side until golden brown, throwing in 1-2 cups of fresh pineapple cut into 1/2 inch squares at this step so that they can get a nice char & mingle with the 'chops. Cook pork until internal temperature reaches 145°F.
    2 tbsp olive oil, Fresh pineapple chunks
  • While the pork is cooking, in a separate saucepan, bring the reserved marinade to a boil. Let simmer for 4-5 minutes & reduce to a glaze.
  • Divide cooked jasmine rice and roasted Brussels sprouts evenly into meal prep containers. Plate pork chops on top or alongside, painting each 'chop with your reserved glaze. Garnish with fresh pineapple chunks and chopped parsley. Enjoy!
    Fresh pineapple chunks, Chopped parsley

Nutrition

Calories: 770kcalCarbohydrates: 72gProtein: 60gFat: 27gSaturated Fat: 7gPolyunsaturated Fat: 3gMonounsaturated Fat: 15gTrans Fat: 0.1gCholesterol: 152mgSodium: 1639mgPotassium: 1696mgFiber: 7gSugar: 20gVitamin A: 1418IUVitamin C: 151mgCalcium: 118mgIron: 5mg
Keyword High-protein Pork meal prep recipe, Pork and Brussels sprouts meal, Sweet pineapple glazed pork chops
Tried this recipe? Please for the love of all things holy leave a rate & a comment below!Please consider Leaving a Review!