Pork Chops with Apple Hash

Hello people! This is Jake DeSpain and I'm going to show you one of my favorite healthy, bodybuilding friendly meals. I came across this meal about 15yrs ago when a friend of mine had started the "Body for Life" program. I've been using this recipe at least once a week since then. This recipe is very budget friendly, tastes amazing, and provides plenty of muscle building protein and minimal carbohydrates without sacrificing taste! This meal is great for those bodybuilding OR trying to lose weight. The protein/carbohydrate ratio is 3/1, making it ideal for muscle building purposes without adding too many unnecessary carbohydrates. The ingredients are easy to find, easy on the wallet, and this meal is enough for 6 servings.

TASTE: Taste is nothing short of delicious! I've been eating it for over 15 years. It's become a staple in my weekly list of meals.

EASE OF PREPARATION: Simple. One thing to note: start this recipe in the morning before work/school to allow the pork chops to marinate all day. This makes them much more flavorful and tender. It's just 3 easy steps:

1. Combine brine ingredients and simmer over medium heat for 15-20 minutes. Allow to cool, add the chops and refrigerate for 6-8 hours.

2. Heat 2 tbsp of grapeseed oil in a saute pan over high heat, add pototoes, and cook for 6-8 minutes. Add onions, and continue cooking for 3-4 minutes. Turn the heat down, stir in apples, cook for 4 more minutes, then add the Tabasco and stir.

3. In a hot saute pan, add 2 tbsp grapeseed oil. Add chops and sear for 6-7 mimutes per side until golden brown. Serve the chops with the apple hash.

SPECIFIC NUTRITIONAL VALUE: The meal contains a 3/1 protein to carbohydrate ratio. This is is perfect for bodybuilding or losing weight. Those doing a body re-composition (adding muscle while losing weight) will find this ratio to be the most effective at adding muscle, losing weight, and maintaining energy levels. 

THE MACROS

Per Serving:

Calories: 480

Total fat: 15g

Saturated fat: 6.9g

Polyunsaturated fat: 4.5g

Monounsaturated fat: 2.4g

Trans Fat: 0

Cholesterol: 13%

Sodium: 28mg

Potassium: 897mg

Carbohydrates: 17g

Dietary Fiber: 22%

Sugar: 12g

Protein: 64g

Vitamin A: 18%

Vitamin C: 100%

Calcium: 19%

Iron: 17%

INGREDIENTS: Makes 6 servings

Brine

• Juice of 1 lime
• Juice of 1 lemon
• Juice of 1 orange
• 2 tbsp kosher salt
• 1 tbsp fennel seed
• 2 quarts of water

Pork Chops

• 6 (8 oz) boneless pork chops
• 2 tbsp grapeseed oil

Apple Hash

• 2 tbsp grapeseed oil
• 2 cups Yukon Gold potatoes, sliced
• 1 cup red onions, sliced
• 2 cups apples, sliced
• 1 tsp Tabasco

IMPORTANT NUTRIENTS?

Protein: 

Protein is the building block of all muscle, tissue, and bones within the human body. This meal contains ample amounts. You need protein in your diet to help your body repair cells and make new ones. Every cell in the human body contains protein. Protein consists of chains of amino acids. Protein is essential for nearly every function in the human body.

Healthy Fats and Carbohydrates: 

This meal is low in fat, which means the saturated fats, Polyunsaturated fats, and Monounsaturated fats are all very low as well. There is no Trans Fat in this meal. Fat is the most important source of energy. It provides more energy than carbohydrates. This meal provides the RIGHT kinds of healthy fats in amounts that are just right. Healthy fats are important in the transfer and delivery of essentials vitamins A, D, E, and K and carotenoids. These healthy fats cant help with good cholesterol levels and minimize the effect of negative cholesterol. Carbohydrates are used by the body as it's primary source of energy. Those looking to lose weight should limit their intake of carbohydrates. Carbohydrates are easily digested and converted to glucose. Glucose that isn't burned for energy can turn into stored fat. 

Vitamins and Minerals: 

Vitamin C

The apples and potatoes in this recipe are high in Vitamin C. Vitamin C can't be stored in the body and thus it's necessary to supplement with this Vitamin or make sure to include it in our dietary intake.Vitamin C is used to make the collagen tissue for healthy teeth, gums, blood vessels and bones. This vitamin will keep your teeth and bones strong and your blood working properly. This vitamin also helps to regulate the immune system.

Iron

Pork provides about 5mg of iron in a typical 8 oz serving. Iron helps build red blood cells, which help deliver oxygen throughout the body. 

Potassium

Potassium is necessary for the function of the muscles, nerves and heart. Potassium deficiency in the body can cause hypertension.

Negative Aspects:

There really isn't any negative aspects to this meal. Fat, Sodium, and Carbohydrates are all really low. This meal is VERY healthy, and DELICIOUS! This meal contains good portions of the major food groups. Meat, fruits and vegetables. 

You can add your own sauces to this dish if needed. I've added Cranberry Sauce to the Pork Chops, BBQ sauce, anything really goes well with Potatoes and Pork Chops. Feel free to be creative in choose healthy sauces. This dish provides good servings of meat, fruit, and vegetables. It also satisfies the RDA of Vitamin C. Good source of protein for muscle building, while providing an energy source with the carbohydrates. Well balanced healthy meal.

DeSpain, J