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This is a great low-carb dinner for two and it's so simple! Juicy pan roasted pork chops finished in the oven and then served with crisp tender green beans and creamy mustard lemon sauce.
This low-carb skillet meal is easy to prepare in just a few minutes, and if you use thin-cut pork chops instead of thicker bone-in pork chops, it will take even less time to prepare as you won't have to finish them in the oven.
This keto meal goes great with green beans and other low-carb vegetables such as asparagus, Brussels sprouts or broccoli. I cook the green beans separately in a pot of salted boiling water before draining them and combining with the creamy mustard lemon sauce. Don't be tempted to cook the green beans in the creamy mustard sauce as the cheese would curdle if cooked for too long. Enjoy!
Hands-on Overall
Serving size 1 pork chop + green beans
Nutritional values (per serving, 1 pork chop + green beans)
Net carbs7.5 grams
Protein48.2 grams
Fat37.3 grams
Calories573 kcal
Calories from carbs 5%, protein 34%, fat 61%
Total carbs12 gramsFiber4.5 gramsSugars5.2 gramsSaturated fat14.9 gramsSodium1,052 mg(46% RDA)Magnesium89 mg(22% RDA)Potassium898 mg(45% EMR)
Ingredients (makes 2 servings)
- 2 thick-cut pork chops (300 g/ 10.6 oz) - or 340 g/ 12 oz bone-in pork chops
- sea salt and pepper, to taste
- 1 tbsp virgin avocado oil or ghee (15 ml)
- 1/4 cup chicken stock or bone broth (60 ml/ 2 fl oz)
- 2 tbsp fresh lemon juice (30 ml)
- 150 g goat's cheese or cream cheese (5.3 oz)
- 1 tsp Dijon mustard or yellow mustard
- 1 tsp dried Italian herbs
- 300 g green beans, trimmed (10.6 oz)
- Optional: herbs to serve
Instructions
- Remove the pork chops from the fridge to allow them to come to room temperature. Season the pork chops with salt and pepper.
- Preheat the oven to 200 °C/ 400 °F (fan assisted), or 220 °C/ 425 °F (conventional). Grease a hot oven-safe skillet with avocado oil or ghee.
- Add the pork chops and cook on medium-high for 2 to 3 minutes per side until golden brown. (Note: I used boneless pork chops but you can use bone-in pork chops, about 170 g/ 6 oz each.)
- Transfer into the oven and bake for 7 to 15 minutes depending on the thickness. If you have a meat thermometer, insert it into the thickest part. The temperature should read 60-63 °C/ 140-145 °F when they are done.
- Meanwhile, bring a medium saucepan filled with water to a boil. Add a generous pinch of salt and then add the green beans. Bring to a boil and cook for 3 to 5 minutes, until crisp tender. Drain and set aside.
- Remove the skillet from the oven and transfer the pork into a plate. Cover to keep warm.
- Add 1/4 cup (60 ml) of stock or bone broth to deglaze the skillet. Add lemon juice, goat's cheese (or cream cheese), Dijon mustard (or yellow mustard) and Italian herbs. Season with salt and pepper to taste. Cook on medium for 3 to 5 minutes to reduce and thicken the sauce while stirring.
- Add the green beans and toss to cover in the sauce. Add back the pork chops and cook to warm up.
- Optionally serve with freshly chopped parsley or basil. Store any leftovers in the fridge for up to 3 days.
Ingredient nutritional breakdown (per serving, 1 pork chop + green beans)
| Net carbs | Protein | Fat | Calories |
|---|
| Pork, chops (loin), boneless, raw |
| 0 g | 30.7 g | 13.4 g | 252 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0.1 g | 0 g | 0 g | 1 kcal |
| Avocado oil, extra virgin |
| 0 g | 0 g | 7 g | 62 kcal |
| Chicken stock (broth), chicken only, homemade |
| 0 g | 0.6 g | 0.6 g | 8 kcal |
| Lemon juice, fresh |
| 0.8 g | 0 g | 0 g | 3 kcal |
| Goat cheese, fresh (soft) |
| 0 g | 13.9 g | 15.8 g | 198 kcal |
| Dijon mustard |
| 0 g | 0.1 g | 0.1 g | 2 kcal |
| Italian seasoning (mixed herbs) |
| 0.2 g | 0 g | 0 g | 1 kcal |
| Green beans, fresh |
| 6.4 g | 2.7 g | 0.3 g | 47 kcal |
| Total per serving, 1 pork chop + green beans |
| 7.5 g | 48.2 g | 37.3 g | 573 kcal |
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