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 them, 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 per serving and is super delicious.
If you're looking for a healthy creamy yogurt 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.
C'mon, you have to admit that if you had never tried it, just heard it, and didn't read it, you might have confused them too. I didn't have my first caper until I was in my early 20s. 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 similar to olives, but a little tangier (like lemony) and a bit saltier. A caper is 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.
For this Weight Watchers pork recipe, you'll need:
- all-purpose flour
- boneless pork loin or pork chops
- olive oil
- chicken broth/bouillon
- Dijon mustard
- Greek yogurt (non-fat/ 0%)
- crushed red pepper flakes
*see recipe card for quantities
📖Variations & Substitutions
- Pork - you can use pork chops or pork tenderloin instead of pork loin
- Greek yogurt - if you are not a fan of Greek yogurt, you can use fat-free sour cream instead
- Spicy - add additional crushed red pepper flakes, cayenne pepper, or a little chili powder
- Olive oil - use another type of oil such as canola oil or skip the oil altogether and use a nonstick cooking spray.
🥗 Side Dishes
This ww pork recipe pairs perfectly with simple minute rice (brown rice, wild rice or cauliflower rice) and a vegetable, such as broccoli. But it's also delicious with these WW friendly side dishes:
- Green beans and Mushrooms
- Quick Cucumber Kimchi
- Skinny Coleslaw Recipe
- Healthy Roasted Carrots with Brown Sugar (shown)
- 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 in an airtight container.
- It's more than just a meat thermometer! I use my Thermapen for everything from baking pie and bread to eggs, casseroles, candy making, and more!
- This amazing little tool instantly and accurately measures temperature with a quick poke. And it's not just for the grill, it's the go-to kitchen instrument trusted by the world's most acclaimed chefs and BBQ champions (it's one of Alton Brown's 'favorite things')!
- And it comes with a handy little chart that gives you chef-recommended temperatures, as well as the minimum done temps for food safety.
- Cook pork to a minimum temperature of 145 °F (62 °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
👪 Serving Size
This easy 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.
This pork recipe is Weight Watchers friendly @ 4 weight watchers points (smart points) per serving. And you can use cauliflower rice instead of regular rice to cut down the points (you can buy this frozen or make your own).
I have been on every version of the ww plan for years and have been making this weight watchers pork loin recipe forever! However, 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 the 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 WW Recipes Board on Pinterest for recipes the whole family will love!
If you're looking for healthy dinners or ww pork recipes, you'll love this one! And you'll want to try my other weight watchers pork chops (Plum Sauce Pork Chops).
📋 WW Pork with Creamy Mustard Caper Sauce Recipe
- 2 tbsps all purpose flour
- pinch pepper and salt
- 4 -6 ounce pieces of boneless pork loin or boneless pork chops *or use bone-in pork chops
- 1 teaspoon olive oil
- ½ cup fat free chicken broth
- 3 teaspoon dijon mustard
- ½ cup non fat greek yogurt *or use non-fat sour cream
- 3 tablespoon capers drained
- crushed red pepper flakes
- Combine flour, salt and pepper coat in a shallow dish (small bowl). 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 and internal temperature reads 145 degrees F (62 degrees C)
- Remove pork from heat, then whisk yogurt into sauce. Add pork back into sauce.
- Garnish with additional capers and crushed red pepper flakes