📋 WW Pork with Creamy Mustard Caper Sauce Recipe
This delicious weight watchers boneless pork recipe, with creamy mustard caper sauce, is quick and easy to make (in under 30 minutes) and WW friendly!
Servings 4 servings
Calories 258kcal
Ingredients
- 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
Garnish:
- capers
- crushed red pepper flakes
Instructions
- Combine flour, salt and pepper coat in a shallow dish (small bowl). Coat pork with flour mixture on both sides.Â2 tbsps all purpose flour, pinch pepper and salt, 4 -6 ounce pieces of boneless pork loin or boneless pork chops
- Add oil to frying pan, then cook pork over medium-high heat for 2 -3 minutes on each side, until lightly browned.1 teaspoon olive oil
- 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)½ cup fat free chicken broth, 3 teaspoon dijon mustard, capers
- Remove pork from heat, then whisk yogurt into sauce. Add pork back into sauce.½ cup non fat greek yogurt
Garnish
- Garnish with additional capers and crushed red pepper flakes3 tablespoon capers, crushed red pepper flakes
Notes
Expert Recipe Tips:
- Prevent Curdling: To keep your Greek yogurt sauce smooth and creamy, remove the skillet from the heat before whisking in the yogurt. If the sauce boils after the yogurt is added, it may separate or curdle.
- Don't Overcook: Lean pork can dry out quickly. Use your Thermapen or instant-read thermometer to pull the pork as soon as it hits 145°F (62°C). Letting it rest for 3 minutes after cooking ensures it stays juicy.
- The Searing Secret:Â Make sure your oil is hot before adding the floured pork. You want a quick 2-3 minute sear on each side to lock in the juices and get that golden-brown color before simmering.
- Thinning the Sauce:Â If your sauce becomes too thick while simmering, add an extra tablespoon or two of chicken broth to reach your desired consistency.
- Room Temp Yogurt: If possible, let your Greek yogurt sit on the counter for 10-15 minutes before adding it to the pan. It incorporates much more smoothly when it isn't ice-cold.
- This ww pork recipe 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.
Nutrition
Serving: 1piece of pork | Calories: 258kcal | Carbohydrates: 4g | Protein: 41g | Fat: 7g | Saturated Fat: 2g | Cholesterol: 113mg | Sodium: 251mg | Potassium: 693mg | Calcium: 36mg | Iron: 1.1mg
