Blackberry Sage Pork Chops
These Blackberry Sage Pork Chops deliver 24g protein and 316 calories per serving — a lower-calorie red meat option for controlled deficit eating. Four servings come together quickly on the stovetop, offering nutrient-dense portions that satisfy training recovery without excess calories.
Ingredients
- •Pork Chops, Bone-In(454g)
- •pinch of salt and pepper ($0.05)
- •Olive oil(15g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Blackberry jam or preserves(120g)
- •Unsalted Butter(15g)
- •Vinegar, Balsamic(30g)
- •1 Tbsp water ($0.00)
- •Sage, Fresh(3g)
- •1/8 tsp salt ($0.02)
Instructions
- 1Take the chops out of the refrigerator and let them warm on the countertop for about 10 minutes. Remove them from the package, pat dry with a paper towel, then season both sides of each chop with a pinch of salt and pepper.
- 2Heat 1 Tbsp of olive oil in a large skillet over medium to medium-high heat. Once the oil is hot (it should appear wavy on the surface, but not be smoking), add the chops. Let the pork chops cook until browned on each side (3-5 minutes per side), then transfer them to a clean plate. Remove the skillet from the heat.
- 3Let the skillet cool for just a couple of minutes, then add the blackberry jam, butter, balsamic vinegar, water, and sage. Return the skillet to the burner and turn the heat on to low. Whisk the ingredients together until the jam and the browned bits on the bottom of the skillet have dissolved into the sauce. Turn the heat up to medium and let the sauce come to a simmer. Let the sauce simmer over medium heat until it's thick enough to coat a spoon (5 minutes or so). Turn the heat off, taste the sauce, and add salt as needed (I added 1/8 tsp).
- 4Return the chops and any juices that have accumulated on the plate to the sauce. Coat each side of the chops in the sauce and let them warm through in the simmering sauce. Spoon the sauce over each chop after plating.
Nutrition — Per Serving
316
calories
24g
protein
17g
fat
- Carbohydrates
- 22g
- Saturated fat
- 3.9g
- Sodium
- 75 mg
- Dietary fiber
- 0.3g
4 servings per batch · ~159g each
Macro data sourced from USDA FoodData Central
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How much protein does Blackberry Sage Pork Chops have per serving?
Each serving delivers 24g of protein and 316 calories, with 17g fat and 22g carbs. This is a moderate-protein, moderate-calorie option with balanced macros.
How long does Blackberry Sage Pork Chops take to prep?
Marked as quick prep and yields 4 servings on the stovetop, so you can prepare multiple dinners efficiently in one cooking session during meal prep.
Is Blackberry Sage Pork Chops good for fat loss?
At 316 calories and 24g protein per serving, this recipe is suitable for cutting phases as a secondary dinner option. For primary protein meals during a cut, prioritize higher-protein recipes (35g+) to maximize satiety and muscle retention.
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