Glazed Pork Chops

Serves one


  • 4 oz lean centre cut pork chops

  • ½ cup white rice

  • ½ tsp Mrs dash

  • 1 tsp mustard

  • 2 tbsp brown sugar

  • ½ tsp cinnamon

  • ½ tsp basil

  • 8 baby carrots


Pre heat oven to broil. Place chops in an oven safe baking dish. Broil until meat is white in color. Cook rice according to package directions. Rinse carrots under cold water. Mix carrots, spice, and 1/4 water in a medium pot. Set aside. Remove chops from the oven and flip them over. Reduce oven heat to 350 degrees Fahrenheit.

Mix mustard, brown sugar, cinnamon and basil. Take chops out of oven and spread with mustard mixture. Return the chops to the oven and reduce the temperature. Bring vegetables to a boil, and simmer until both the chops and rice are done. Once chops are done, serve with rice and vegetables.

Nutritional Information

559 calories
44 grams of protein
56 grams of carbohydrates
17 grams of fat

Blake Bissaillion

Blake has been weight lifting for about 28 years now. He's 45 years of age and started seriously training when he was 18 years old.

Blake is the founder of, a successful fitness website that has been around for more than 15 years.