Baked Pork Chops
This Baked Pork Chops recipe delivers just 1g protein and 77 calories per serving — a carb-friendly side rather than a primary protein source. Quick stovetop preparation for 4 servings keeps prep time minimal. Best used as a vegetable or carb side when your protein targets are covered by leaner mains.
Ingredients
- •BBQ Sauce(45g)
Any BBQ sauce. Sweet Baby Ray's is a go-to. Check sugar content if cutting.
- •Soy Sauce, Low Sodium(15g)
- •Olive oil(15g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Brown sugar(10g)
- •Vinegar, Balsamic(10g)
- •Worcestershire Sauce(5g)
Lea & Perrins is the standard. A little goes a long way.
- •Garlic(5g)
- •1/4 teaspoon salt
- •Cayenne Pepper, Ground(1g)
- •Pork Chops, Bone-In
- •Garlic powder(3g)
- •Onion powder(3g)
- •Paprika, Ground(3g)
- •1 pinch salt (to season)
- •1 pinch pepper (to season)
Instructions
- 1Move oven shelf is about 8-inches/20cm from the top heat element. Preheat oven to 430°F (220°C) for standard oven, or 390°F (200°C) for fan forced/convection.
- 2Lightly grease a baking sheet/tray with oil. Line with foil or parchment paper, set aside.
- 3Combine together Bbq sauce, soy sauce, olive oil, brown sugar, balsamic vinegar, Worcestershire Sauce, minced garlic, salt and cayenne pepper in a bowl, Mix well, set aside.
- 4Rub pork chops with salt, pepper, garlic powder, onion powder and paprika. Arrange chops onto prepared baking sheet.
- 5Take two-thirds of the marinade to slather each chop generously all over. Reserve the rest for basting later.
- 6Bake for 15 minutes. Remove from oven. Flip pork over and baste each chop with the reserved marinade, brushing all over to evenly coat (or spread using the back of a spoon).
- 7Change oven setting to broil (grill) on medium-high heat setting. Broil until edges are caramelized, about 7-10 minutes (please make sure oven shelf is about 8-inches/20cm from the top heat element).
- 8Remove from oven. Flip once more and baste all over with the pan juices. Return to broiler for a further 1-3 minutes until nice and golden.
- 9To serve, brush all pan juices back onto the pork. Season with a little extra cracked black pepper and garnish with parsley or fresh herbs of choice.
Nutrition — Per Serving
77
calories
1g
protein
4g
fat
- Carbohydrates
- 10g
- Saturated fat
- 0.6g
- Sodium
- 270 mg
- Dietary fiber
- 0.7g
4 servings per batch · ~29g each
Macro data sourced from USDA FoodData Central
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How much protein does this Baked Pork Chops recipe have per serving?
This version contains 1g of protein and 77 calories per serving — it's not a meaningful protein source. The macro breakdown is 4g fat and 10g carbs, indicating this is likely a breading, sauce, or vegetable component rather than the primary pork chop protein.
How long does this Baked Pork Chops recipe take to prep?
Quick prep on the stovetop produces 4 servings in minimal time, suitable for rapid batch cooking as a side component. The quick method allows you to prepare this alongside a primary protein source without extending total cook time significantly.
Is this Baked Pork Chops recipe good for fat loss?
At only 77 calories and 1g protein per serving, this recipe functions as a side or condiment rather than a protein-tracking meal component. Use it to add flavor and volume to a higher-protein main dish without significantly impacting your macro targets.
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