December 2, 2021

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Keto Pork Chops with Roasted Cauliflower

3 min read

Are you craving some good, old-fashioned comfort food? Then look no further! This dish is protein-rich, full of veggies, and flavor-packed with creamy, herby butter. 

Pork Chops with Roasted Cauliflower Second

Pork chops are easy to cook and delicious when paired with most spices and herbs. The keto diet is low in carbs but higher in protein and fat. Keep your protein levels high with pork, which has more fat content than leaner meats like fish and chicken and can be cheaper and more convenient than beef. Pork is also rich in B vitamins, like thiamine, which is required for many bodily processes.

The pork chops are fried in butter and cooked with fresh parsley, dried dill, onion, and garlic powder to bring out the meat’s natural flavors.

The rich and savory taste of pork is complemented by a more subtle vegetable, like cauliflower. Aside from being versatile and easy to cook, cauliflower has a lot of antioxidants and nutrients essential for a healthy body and brain. The cauliflower is topped off with parmesan cheese, giving it a nutty, savory flavor.

Don’t forget about the herb butter! The only thing that can elevate the already delicious taste of good butter is the addition of herbs. This recipe mixes garlic, fresh parsley, and lemon into the butter to add more depth and zest to the dish.

Yields 4 servings of Keto Pork Chops with Roasted Cauliflower

The Preparation

Herbed Butter:

  • 4 tablespoon butter, room temp
  • 2 teaspoon fresh garlic, minced
  • 2 tablespoon fresh parsley, finely chopped
  • 2 teaspoon lemon juice
  • Salt and pepper to taste

Pork Chops:

  • 24 ounce bone-in pork chops
  • 2 tablespoon butter, for frying
  • 1 tablespoon fresh parsley, finely chopped
  • 1 teaspoon dried dill
  • 1 teaspoon onion powder
  • 1/2 teaspoon garlic powder
  • Salt and pepper to taste

Cauliflower:

  • 24 ounce cauliflower
  • 2 tablespoon olive oil
  • Salt and pepper to taste
  • 4 ounce parmesan cheese, grated

 

The Execution

1. Measure out and prepare all the ingredients. Preheat oven to 400F.

2. Season the pork chops with salt and pepper.

3. Mix together the ingredients for the herbed butter in a bowl. Set aside.

4. Rinse the cauliflower and pat dry. Cut them into smaller pieces.

5. Line a baking sheet with parchment paper. Drizzle olive oil on both sides of the cauliflower and season with salt and pepper.

6. Add the parmesan cheese on top. Bake in the oven for 20 – 25 minutes or until brown.

7. Over medium – high heat, add butter to a skillet along with the pork chops. Fry the pork chops on each side for 5 – 7 minutes.

8. Plate the pork chops.

9. Serve the pork chops with the roasted cauliflower and the herbed butter. Enjoy!

This makes a total of 4 servings of Keto Pork Chops with Roasted Cauliflower. Each serving comes out to be 737 calories, 51.8g fat, 5.6g net carbs, and 58.1g protein.

NUTRITION CALORIES FAT CARBS FIBER NET CARBS PROTEIN
4.00 tablespoon butter 407 46 0 0 0 0.5
2.00 teaspoon fresh garlic 8 0 1.9 0.1 1.8 0.4
2.00 tablespoon fresh parsley 3 0.1 0.5 0.3 0.2 0.2
2.00 teaspoon lemon juice 2 0 0.6 0.1 0.5 0.1
0.00 none salt and pepper 0 0 0 0 0 0
24.00 ounce bone-in pork chops 1422 75.3 0 0 0 174.3
2.00 tablespoon butter 203 23 0 0 0 0.2
1.00 tablespoon fresh parsley 1 0 0.2 0.1 0.1 0.1
1.00 teaspoon dried dill 3 0 0.6 0.1 0.4 0.2
1.00 teaspoon onion powder 8 0 1.9 0.4 1.5 0.2
0.50 teaspoon garlic powder 5 0 1.2 0.1 1 0.3
0.00 none salt and pepper 0 0 0 0 0 0
24.00 ounce cauliflower 156 3.4 27.9 15.7 12.3 12.3
2.00 tablespoon olive oil 239 27 0 0 0 0
0.00 none salt and pepper 0 0 0 0 0 0
4.00 ounce grated parmesan cheese 489 32.4 4.7 0 4.7 43.7
Totals 2946 207.3 39.3 16.9 22.5 232.3
Per Serving (/4) 737 51.8 9.8 4.2 5.6 58.1

Keto Pork Chops with Roasted Cauliflower

The Preparation

  • Herbed Butter:
  • 4 tablespoon butter, room temp
  • 2 teaspoon fresh garlic, minced
  • 2 tablespoon fresh parsley, finely chopped
  • 2 teaspoon lemon juice
  • Salt and pepper to taste
  • Pork Chops:
  • 24 ounce bone-in pork chops
  • 2 tablespoon butter, for frying
  • 1 tablespoon fresh parsley, finely chopped
  • 1 teaspoon dried dill
  • 1 teaspoon onion powder
  • 1/2 teaspoon garlic powder
  • Salt and pepper to taste
  • Cauliflower:
  • 24 ounce cauliflower
  • 2 tablespoon olive oil
  • Salt and pepper to taste
  • 4 ounce parmesan cheese, grated

The Execution

  1. Measure out and prepare all the ingredients. Preheat oven to 400F.
  2. Season the pork chops with salt and pepper.
  3. Mix together the ingredients for the herbed butter in a bowl. Set aside.
  4. Rinse the cauliflower and pat dry. Cut them into smaller pieces.
  5. Line a baking sheet with parchment paper. Drizzle olive oil on both sides of the cauliflower and season with salt and pepper.
  6. Add the parmesan cheese on top. Bake in the oven for 20 – 25 minutes or until brown.
  7. Over medium – high heat, add butter to a skillet along with the pork chops. Fry the pork chops on each side for 5 – 7 minutes.
  8. Plate the pork chops.
  9. Serve the pork chops with the roasted cauliflower and the herbed butter. Enjoy!

Notes

This makes a total of 4 servings of Keto Pork Chops with Roasted Cauliflower. Each serving comes out to be 737 calories, 51.8g fat, 5.6g net carbs, and 58.1g protein.

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