LighterLife low fat recipe: Pork chops with baked parsnip strips

November 21, 2013 - Recipes

Pork Chop with Parsnips_smallThe flavours of pork and parsnips marry well together and make a nutritious easy low fat meal. If you don’t have any parsnips or want a great variation, you could use some sweet potatoes instead. Naturally sweet and a beautiful orange colour, they’ll taste just as good.

Preparation: 5 minutes
Soaking: 10–15 minutes
Cooking: 30 minutes
Serves: 2
Per serving:
261 kcal
38g protein
7g carbs
9g fat



  1. Preheat the oven to 200°C, gas mark 6.
  2. Peel the parsnips and cut off the woody ends. Using the potato peeler, slice them lengthways into long flat strips. Soak the parsnip strips in a bowl of hot stock for 10–15 minutes. Remove and drain.
  3. Put the pork chops on a baking tray. Strip the leaves from the sprig of rosemary and sprinkle them over the pork. Season with freshly ground black pepper and then bake in the preheated oven for about 10–12 minutes. Turn the pork chops over and bake for a further 10–12 minutes until golden brown. Check that they don’t overcook.
  4. Meanwhile, line another baking tray with non-stick paper and arrange the drained parsnip strips on it. Bake for 10–15 minutes, turning them occasionally, until the parsnips are golden brown. You’ll need to keep an eye on them, as they can burn easily.
  5. Serve the pork and caramelized parsnips immediately with a mixed salad or some steamed green vegetables.

To make a tasty sauce, simmer the stock in which the parsnips were soaked for 15 minutes, until reduced. Delicious! To make it creamy, let it cool a little and stir in a spoonful of plain virtually fat-free fromage frais.

If preferred, you can slice the parsnips as thinly as possible with a knife and then, instead of soaking them, parboil them in a small pan of boiling stock for about 5 minutes, until they start to soften. Remove, drain and bake as outlined above. This may be a better cooking method for older, woody parsnips, which are no longer tender.