Teriyaki Pork Chops

5 Reviews
100% would make this recipe again

Japanese-style pork chops, marinated then grilled.

Teriyaki [tehr-ee-YAK-kee] is a Japanese dish consisting of meat, that has been marinated in a mixture of soy sauce, Japanese wine, sugar, and ginger. In this alcohol-free version, the wine is omitted.

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Marinade : 30 min Preparation : 10 min Cooking : 10 min
240 calories/serving

Ingredients

resealable plastic bag
2 pork chops with bones 13 oz
1/2 clove garlic, finely chopped
1 tbsp gingerroot, minced 0.5 oz
1 tbsp brown sugar 0.5 oz
2 tbsp apple cider vinegar 1 fl.oz
1/4 cup soy sauce 2.2 fl.oz
1 tbsp canola oil 0.5 fl.oz

Before you start

Keep the serving plates in the oven at the lowest setting so they are warm when you serve.

Method

  1. Place the pork chops in a resealable plastic bag. Finely chop the garlic and mince the ginger then put them in a small bowl. Add the brown sugar, vinegar, and soy sauce, then stir until the brown sugar is dissolved. Pour the mixture into the bag, then seal it and turn it to coat the pork chops with the marinade. Let stand 30 min at room temperature or chill in the refrigerator 3 h to overnight.
  2. Pour out the marinade from the bag into a small saucepan, bring to a boil, then simmer 2 min. Set aside.
  3. Meanwhile, heat the oil in a skillet over moderate heat until hot but not smoking. Add the pork chops then sauté until just cooked through, 3-4 min per side, depending on the thickness. Serve on the warmed plates. Drizzle the chops with the hot marinade.

Nutrition Facts Table

per 1 serving (130 g)

Amount

% Daily Value

Calories

240

Fat

12 g

18 %

Saturated 3 g
+ Trans 0.1 g

15 %

Cholesterol

70 mg

Sodium

410 mg

17 %

Carbohydrate

4 g

1 %

Fibre

0 g

1 %

Sugars

2 g

Net Carbs

4 g

Protein

27 g

Vitamin A

0 %

Vitamin C

2 %

Calcium

3 %

Iron

8 %
More info

Claims

This recipe is :
Excellent source of  :
Niacin, Selenium, Vitamin B1, Vitamin B12, Vitamin B6
Good source of  :
Phosphorus, Potassium, Vitamin B2, Zinc
Source of  :
Iron, Magnesium, Omega-3, Pantothenic Acid, Vitamin D, Vitamin E, Vitamin K
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables 0
Meat and Alternatives 3 ½
Fats 1
Other Foods 0
More info
Check out our Meal Plans for Type 2 Diabetes

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5 Reviews (5 with rating only) 100% would make this recipe again

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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