Breaded Pork Chops with Mustard Sauce

Servings 4 servings


  • 4 boneless pork chops 6 oz
  • 1 large egg lightly beaten
  • 1/2 cup almond flour or almond meal
  • 1/2 cup arrowroot plus 1 tablespoon
  • 1/2 teaspoon paprika
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon freshly ground black pepper
  • 1/4 teaspoon garlic powder
  • 4 tablespoons coconut oil
  • 1 cup low sodium chicken broth or use homemade
  • 3 tablespoons stone ground mustard
  • 1/4 cup canned unsweetened coconut milk


  • Place pork chops between two sheets of plastic wrap and pound to 1/2-inch thickness. In a medium shallow dish, place beaten egg. In a second shallow dish, combine almond flour, 1/2 cup of arrowroot powder, paprika, salt, pepper and garlic powder. Dip each pork chop first into the egg, gently shaking to remove excess, then dredge in the flour mixture; set aside.
  • Melt the coconut oil in a large skillet over medium heat. Add pork chops; cook for 4 minutes per side or until golden brown on both sides; remove from skillet and loosely cover with foil to keep warm.
  • Prepare mustard sauce: Raise skillet heat to medium-high; add chicken broth and whisk up all of the browned bits from the bottom of the pan. Whisk in remaining 1 tablespoon of arrowroot powder and the mustard.
  • Stir in coconut milk and salt and pepper to taste; bring mixture to a slow boil then reduce heat and simmer for 5 minutes or until thickened. Serve over chops immediately.


SERVING SUGGESTION: Steamed rutabagas and parsnips mashed with a little grass fed butter, salt, pepper and ground nutmeg. Add steamed baby Brussels sprouts.
NUTRITION: Per Serving: 490 Calories; 26g Fat; 42g Protein; 23g Carbohydrate; 1g Dietary Fiber; 130mg Cholesterol; 587mg Sodium. Exchanges: 1 1/2 Grain (Starch); 5 1/2 Lean Meat; 3 Fat; 0 Other Carbohydrates. Points: 13
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