Today I will show you how to make an easy pork dinner under 400 calories – Pork Chops Fra Diavolo! But first…
Did you know?
Pork is the meat most consumed worldwide.¹ And in the United States, we have a whole month devoted to this popular meat! October is National Pork Month. For me October means beer (Oktoberfest), apples, pumpkin…but pork? Well, October became known as Pork Month because it marked the time of year when hogs were sold in the marketplace.² But I digress…
Back to our story.
My daughter made this dish for me years ago, and it fast became a mainstay in my dinner rotation. She said she got the recipe from Weight Watchers, but after searching the internet high and low I cannot find a printed version. Not from Weight Watchers or anyone else.
No biggie, because I’m giving you the recipe! You will love this pork chop dinner for so many reasons:
- You use one pot – who doesn’t love that?
- No side dish necessary. You can serve it over linguine or rice, but if you want to avoid the starches, the vegetables will do just fine. In fact, without the starches, it’s under 400 calories per serving!
- You can feed four people for under $30.
- It’s delicious comfort food.
And don’t let the “Fra Diavolo” fool you. Yes, Fra Diavolo is a name given to a spicy sauce. But the jarred versions have only a mild kick that is perfect with the pork and vegetables.
Some tips for you:
- Feel free to substitute the vegetables in this recipe for ones you like or those you have on hand. Don’t have fresh? Canned or frozen varieties work too.
- To save some prep time, look for fresh vegetables that are pre-washed, pre-trimmed, or pre-sliced.
- If you have the time, let this dish cook over low heat for longer than the thirty minutes stated in the recipe. The flavors combine better, the pork becomes fall-off-the-bone tender, and the sauce thickens.
- Leftover vegetable sauce? Save it for over pasta on a “meatless Monday”!
Pork Chops Fra Diavolo
- 4 center-cut pork chops, bone-in
- 2 tsp Goya Adobo seasoning (with pepper)
- 2 tbsp extra virgin olive oil
- 12 ounces fresh green beans
- 8 ounces fresh white mushrooms, sliced
- 1/2 large white onion, sliced (about 5-6 ounces)
- 2 medium green bell peppers, sliced (about 11-12 ounces)
- 1 tsp salt
- 1/4 tsp ground black pepper
- 1 jar (24 ounces) Fra Diavolo sauce
Season the pork chops with the Adobo seasoning (1/2 tsp per pork chop).
In a large deep frying pan with a lid, add the olive oil and heat over medium-high heat.
Brown the pork chops in the olive oil over medium-high heat for 5 minutes per side (do it in batches if they don’t all fit in the pan at one time).
While the pork chops are browning, prep all of your vegetables.
Once the pork chops have browned, remove them from the pan and add in all of the remaining ingredients (except for the Fra Diavolo sauce).
Cook the vegetables, uncovered, over medium-high heat, stirring occasionally, until they begin to soften and caramelize (about 15 minutes).
Add the Fra Diavolo sauce to the pan, and stir until combined with the vegetables. Nestle the pork chops in the vegetable sauce, then cover and cook over low heat for 30 minutes.
Did you make this recipe? Tag @livingthecozylife on Instagram and hashtag it #livingthecozylife.
I hope you enjoy this easy pork dinner as much as I do and make it part of your dinner rotation too.
Here’s one of my favorite deep frying pans with a lid.
¹ “Sources of Meat”. Food and Agriculture Organization (FAO). 25 November 2014.
² “Get Ready for October Pork Month”. National Pork Board. 25 September 2013.
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