Healthy Pork Chop

Today I’ll show you how to make a healthy pork chop! A normal pork chop is: 286 Calories, 18 G of Fat and 93 mg of Cholesterol. Mine in comparison is only 120 Calories, .5 G of Fat and 0 Cholesterol.

Just like I did in the past, I’ll make this breaded pork chop with a meat alternative called Seitan. This video also could be called how to make seitan. Seitan is a meat alternative that has the same texture as meat and if prepared right it will taste just like a pork chop in this situation. The recipe follows the video.

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Recipe for the Healthy Pork Chop ( How to Make Seitan )

Put the following into a food processor or blend by hand:

• 1 1/2 Cup Vital Wheat Gluten ( Seitan )
• 1 tsp Garlic Powder
• 1 1/2 tsp Cumin
• 1/2 tsp Chili Powder
• 1 Cup Water
• 3 TB of Liquid Aminos, Tamari or Soy Sauce
• 1/2 tsp Pepper

After the above forms into a log shape:

• Put 5 Cups of Water in a pan
• Add 3 TB of Liquid Aminos, Tamari or Soy Sauce to the pan
• Cut the Seitan into 6 cutlets and put them in the pan
• Bring the liquid to a boil
• Turn the stove top down to 30 percent and let simmer for 30 minutes
• Flip the cutlets and let simmer for an additional 30 minutes

Mix the following for the wet part of the cutlet breading:

• 1/3 Cup Water
• 3 TB Dijon Mustard
• 3 TB Flour

Mix the following for the dry part of the cutlet breading:

• 1 Cup of Flour
• 1/4 Cup Nutritional Yeast
• 2 TB Masa Harina, Milled Cornmeal, or Regular Cornmeal
• 1 TB Baking Powder
• 1 1/2 tsp Cumin
• 1 tsp Paprika
• 1 1/2 tsp Garlic Powder
• 1/2 tsp Pepper

Dip the cutlet in the wet ingredients and then the dry. Put them in a pan on the stove top at 60% for 2 minutes per side.

That is it! If you’d like me to come up with a healthy version of anything leave a comment below.

2 Responses to “Healthy Pork Chop”

1. here to ask says:

   June 30, 2013 at 6:14 am

   I am not an experienced chef, but can I do the first part only with the wheat gluten excluding the spices and just add salt to that and then boil it for one hour in water with salt?

   Reply
   • Derek Banas says:

     June 30, 2013 at 9:32 am

     You could do that, but you’ll more then likely prefer the spices

     Reply