I interrupt our regularly scheduled indulgent holiday programming to bring you this amazingly easy, healthy and delicious Weight Watchers Pork Recipe! Although I love the holidays and all the festive goodies that accompany it, I truly believe in balance and felt that a healthy intervention was in order! Christmas treats are wonderful, but in moderation, right? This Weight Watchers Friendly Pork with Creamy Mustard Caper Sauce is only 4 WW points on the blue plan per serving and super delicious.
If you're looking fore a healthy creamy sauce for pork, you'll love this one! For many years I thought a caper was a little fish, like a sardine. But no, that's actually a kipper. Nor had I ever had an opportunity to try a caper. Unfortunately, I had plenty of opportunities to try kippers.
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C'mon, you have to admit that if you had never tried it, just heard it and didn't read it, you might have got them confused too? I didn't have my first caper until I was in my early 20's. It was in a pasta dish at Olive Garden and I was in luv! They are delicious little things....
💭What do capers taste like?
Capers taste like similar to olives, but a little tangier (like lemony) and a bit saltier. A caper is a actually a flower bud -from the caper bush (you can read more about capers HERE ) while a kipper is a whole herring (a small, oily fish) that has been split in a butterfly fashion from tail to head along the dorsal ridge, gutted, salted or pickled. You can see my confusion? Ha ha...
Anyway, my Dad is herring crazy, so I did have plenty of opportunities to try kippers and once I actually bit the bullet and tried one. I won't be eating kippers again.
🥘 Ingredients
For this recipe, you'll need:
- all-purpose flour
- boneless pork loin
- salt
- pepper
- olive oil
- chicken broth/bouillon
- Dijon mustard
- Greek yogurt (non-fat/ 0%)
- capers
- crushed red pepper flakes
🥗 Side Dishes
This pork recipe pairs perfectly with simple minute rice and a vegetable, such as broccoli. But it's also delicious with these WW friendly side dishes:
🌡️Storage
- The pork can be stored with the sauce in the fridge for 2-3 days. If you make rice to go with this recipe, keep the rice stored in a separate container in the fridge.
- This recipe freezes well for up to 3 months.
🦺Food Safety
- Cook pork to a minimum temperature of 165 °F (74 °C) . Temperature is the very best way to check for doneness. I use this instant read thermometer- (affiliate link) it's great for everything food related!
- Do not use the same utensils on cooked food, that previously touched the raw meat
- Wash hands after touching raw meat
- Don't leave food sitting out at room temperature for extended periods
- Never leave cooking food unattended
See more guidelines at USDA.gov.
👪 Serving Size
This recipe serves 4. However, you can also cut this recipe in half or double or even triple it by adjusting the serving size on the recipe card. Just click on the serving size (it's highlighted in blue) and select the number of servings you’d like and the ingredient quantities will adjust accordingly.
I have been making this weight watchers pork loin recipe for years and I managed to lighten it up even more than the original! I love that it's easy and can be made in under 30 minutes from staples you have on hand. I always have a jar of capers in the fridge, as well as non-fat greek yogurt, Dijon mustard and chicken bouillon in the pantry.
If you've never had a caper, this is a must try. Trust me, they are so much better than kippers!
And follow my Weight Watchers Recipes Board on Pinterest!
⭐ Reviews
Did you make this recipe? Please RATE THE RECIPE below!
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📋 Pork with Creamy Mustard Caper Sauce Recipe
Ingredients
- 2 tbsps all purpose flour
- pinch pepper and salt
- 4 -6 ounce pieces of boneless pork loin
- 1 teaspoon olive oil
- ½ cup fat free chicken broth
- 3 teaspoon dijon mustard
- ½ cup non fat greek yogurt
- 3 tablespoon capers drained
Garnish:
- capers
- crushed red pepper flakes
Instructions
- Combine flour , salt and pepper coat in shallow dish. Coat pork with flour mixture on both sides.
- Add oil to frying pan, then cook pork over medium-high heat for 2 -3 minutes on each side, until lightly browned.
- Combine broth, mustard and capers in a separate bowl. Pour over pork and bring to a boil. Reduce to medium- low cover and simmer for 20 -25 minutes or until pork is no longer pink inside.
- Remove pork from heat, then whisk yogurt into sauce. Add pork back into sauce.
Garnish
- Garnish with additional capers and crushed red pepper flakes
Silpa
Amazing recipe. Can't wait to try.
Terri Gilson
Thanks, Silpa - hope you like it!