OktoberFest Pork Chops & Spätzle

Macros / Serving Size

Protein 53 g | Fat 29 g | Carbs 112 g

% Calories of Macros / Serving Size

Calories 900 | Protein 23 % | Fat 28 % | Carbs 49 %

Nutrients / Serving Size

Fiber 16 g | Sodium 591 mg | Sat. Fat 8 g

Ingredients (serves 4)

• 4 apples
• 1 medium white onion
• 2 tbsp. olive oil
• 4 pork chops (3-4 oz. each)
• 12 oz. beef broth
• 8 oz. sliced mushrooms
• 1 tsp. dried rosemary
• ½ tsp. nutmeg
• 3 cups whole wheat flour
• 1 tsp. salt
• Dash of pepper
• Dash of nutmeg
• 4 eggs
• 1 cup milk
• 2 tbsp. whole wheat flour
• 12 oz. nonfat evaporated milk

Directions

1. Wash and dry the apples then slice each apple into 4 sections (discard the core.) Place the apple slices in a microwave-safe dish.
2. Dice the onion. Heat 1 tbsp. oil in a large frying pan, add the onion and a sprinkle of salt; cook over medium until they become translucent. Remove from the pan and set aside.
3. Heat the remaining oil in the same pan, add the pork chops, brown each side over medium-high heat for 2 minutes and then reduce the heat to medium. Add to the pan: beef broth, mushrooms, cooked onions, and dried rosemary. Cover and continue cooking.
4. Add the nutmeg and 2 tbsp. water to the apples; mix, cover and then microwave for 8-10 minutes.
5. While the pork and apples are cooking, bring 1 large pot of water to a boil and prepare the dough for the spätzle (homemade noodles) by combining the whole wheat flour, 1 tsp. salt, a dash each of pepper and nutmeg in a large bowl. Mix in the eggs and milk and then stir until the batter is smooth and elastic.
6. Make a gravy by mixing 2 tbsp. each of whole wheat flour and COLD water and then pour the gravy in with the pork along with the nonfat evaporated milk. Mix well and then simmer uncovered for about 5 minutes.
7. Using a rubber spatula, drop ¼ of spätzle batter through the holes of a colander into the boiling water. The spätzle will cook quickly; it’s done when the noodles float! Scoop them out with a slotted spoon and set aside. Repeat until the batter is cooked.
8. Serve each plate with 1 pork chop, topped with gravy, ¼ each of the spätzle and apples, alongside a small tossed salad.

Notes

• This recipe for the gravy can be used in place of canned creamed soup.
• Nutrition analysis is based on the use of bone-in loin chops, medium-sized granny smith apples, nonfat/skim milk, and low-sodium beef broth.