Jamie Oliver

Grilled pork chops

With broccoli, zingy bulgur & spicy beans

Grilled pork chops

Serves 4
Cooks In30 minutes
DifficultyNot too tricky
Nutrition per serving
  • Calories
    730
    37%
  • Fat
    28.7g
    41%
  • Saturates
    6.4g
    32%
  • Protein
    59.1g
    131%
  • Carbs
    51.9g
    20%
  • Sugars
    4g
    4%
  • Salt
    0.7g
    12%
  • Fibre
    20g
    -

Of an adult's reference intake

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Ingredients

  • 300g bulgur wheat
  • 2 lemons
  • 4 thick boneless higher-welfare pork chops
  • olive oil
  • 2 cloves of garlic
  • 2 fresh red chillies
  • 2 400g can cannellini beans
  • 400g tenderstem broccoli
  • extra virgin olive oil
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Method

  1. Place a griddle pan over a high heat, and switch the oven to the lowest setting.
  2. In a medium pan, cook the bulgur wheat in 800ml of boiling salted water for 20 minutes, or until tender – top up with extra water, if needed.
  3. Once cooked, finely grate in the zest from 2 lemons and squeeze in the juice from 1, then season to taste.
  4. While the bulgur wheat is cooking, drizzle the pork chops with 2 tablespoons of olive oil, add a pinch of sea salt and black pepper and rub into the meat.
  5. Place the chops onto the screaming hot griddle and cook for 8 to 10 minutes, or until cooked through, turning every 2 minutes. Transfer to a plate, cover with tin foil and place in the oven to keep warm.
  6. Peel and finely slice the garlic, then deseed and finely chop the chillies.
  7. Heat 3 tablespoons of olive oil in a frying pan over a high heat, add the chilli and garlic and cook for 1 minute, or until softened.
  8. Drain and add the cannellini beans, along with the cooked bulgur. Stir well to coat, check the seasoning and keep warm over a low heat until needed, stirring regularly.
  9. Refill the saucepan with boiling salted water and place over a high heat. Trim and add the broccoli, then cook for 2 to 3 minutes, or until al dente. Drain and steam dry.
  10. Tip the broccoli into a bowl, add 2 tablespoons of extra virgin olive oil, squeeze in the remaining lemon juice, season and toss together.
  11. Divide the spicy beans, bulgur and broccoli between four plates, pop a pork chop on top of each portion and drizzle with the resting juices.

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Nutrition per serving
  • Calories
    730
    37%
  • Fat
    28.7g
    41%
  • Saturates
    6.4g
    32%
  • Protein
    59.1g
    131%
  • Carbs
    51.9g
    20%
  • Sugars
    4g
    4%
  • Salt
    0.7g
    12%
  • Fibre
    20g
    -

Of an adult's reference intake