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Juicy and tender pork chops served with simple cauliflower rice and homemade curry sauce. This is an easy keto dinner recipe for two!
I served these pork chops with cauliflower rice and our homemade Curry Simmer Sauce which is creamy, mild and kid-friendly but you could always add some heat by using cayenne pepper or fresh chillies.
To keep the pork chops juicy, you need to cook them without drying them out. There are a few tricks you can use to do that:
- Use bone-in pork chops. I used 225 g/8 oz bone-in pork chops. If you're using boneless pork chops, 200 g/7 oz pieces will provide the same macros.
- You could marinate the pork chops with a simple mix of avocado oil, lemon juice, herbs, spices, salt and pepper. Brush on top and refrigerate to marinate for at least 2 hours or overnight.
- Bring the pork chops to room temperature before cooking.
- Sear the pork chops in a pan before baking them in the oven.
- Add a dash of water or stock to the baking tray.
- 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.
- Cover the pork chops with a foil after cooking.
Hands-on Overall
Serving size 1 pork chop + 1 cup cauli-rice + 1/4 cup curry sauce
Nutritional values (per serving, 1 pork chop + 1 cup cauli-rice + 1/4 cup curry sauce)
Net carbs7.5 grams
Protein45.3 grams
Fat42.9 grams
Calories610 kcal
Calories from carbs 5%, protein 30%, fat 65%
Total carbs11.9 gramsFiber4.5 gramsSugars4.4 gramsSaturated fat14.4 gramsSodium1,095 mg(48% RDA)Magnesium82 mg(21% RDA)Potassium1,304 mg(65% EMR)
Ingredients (makes 2 servings)
- 1/2 cup homemade Curry Simmer Sauce (120 ml/ 4 fl oz)
- 2 thick-cut pork chops (400 g/ 14.1 oz) - or 450 g/ 1 lb bone-in pork chops
- sea salt and pepper, to taste
- 1/4 cup water or stock (60 ml/ 2 fl oz)
- 1/2 small cauliflower, cut into florets (300 g/ 14.1 oz)
- 2 tbsp virgin avocado oil or ghee (30 ml)
- Optional: herbs to serve
Instructions
- Prepare the homemade Curry Simmer Sauce by following the instructions here. This will take just 15 minutes. Store any leftover curry sauce in the fridge for up to 5 days.
- Meanwhile, remove the pork chops from the fridge to allow them to come to room temperature.
- Preheat the oven to 200 °C/ 400 °F (fan assisted), or 220 °C/ 425 °F (conventional). Season the pork chops with salt and pepper. Grease a hot oven-safe skillet with ghee or avocado oil.
- Add the pork chops and cook on medium-high for 2 to 3 minutes per side until golden brown. (Note: I used 225 g/8 oz bone-in pork chops. If you're using boneless pork chops, 200 g/7 oz pieces will provide the same macros.)
- Transfer the pork into a plate. Add 1/4 cup (60 ml) of water or stock to deglaze the skillet.
- Place the pork chops back in the skillet (or use a baking dish if you're cooking more than 2 pork chops). 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.
- When done, remove from the oven, place on a cooling rack and cover with baking foil for 10 minutes.
- While the pork is baking, prepare the cauliflower rice. Place the florets in a food processor and process using a grating blade or the "S" blade until it resembles rice consistency.
- Grease a skillet with the remaining avocado oil (or ghee) and add the cauliflower rice. Cook for 5 to 7 minutes, stirring frequently to ensure even cooking. Take off the heat, season with salt and pepper and stir through.
- Serve the pork chops with the cauliflower rice and the prepared curry sauce. Optionally, sprinkle with chopped herbs such as parsley, chives or basil. Store any leftovers in the fridge for up to 3 days.
Ingredient nutritional breakdown (per serving, 1 pork chop + 1 cup cauli-rice + 1/4 cup curry sauce)
| Net carbs | Protein | Fat | Calories |
|---|
| Curry Simmer Sauce, homemade (KetoDiet blog) |
| 2.9 g | 1.4 g | 10.6 g | 112 kcal |
| Pork, chops (loin), boneless, raw |
| 0 g | 41 g | 17.9 g | 336 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 | 14 g | 124 kcal |
| Cauliflower, fresh |
| 4.5 g | 2.9 g | 0.4 g | 38 kcal |
| Water, still |
| 0 g | 0 g | 0 g | 0 kcal |
| Total per serving, 1 pork chop + 1 cup cauli-rice + 1/4 cup curry sauce |
| 7.5 g | 45.3 g | 42.9 g | 610 kcal |
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