PF
Juicy pork chop with mashed potatoes, sauce, and garnish on a black plate for a savory meal.
Stovetop~25 minComplexity

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.

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Ingredients

4 servings
  • 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

  1. 1Remove the pork chops from the refrigerator and let sit at room temperature for 10 minutes. Pat dry with paper towels and season both sides generously with salt and pepper.
  2. 2Heat the olive oil in a large skillet over medium-high heat until the surface appears wavy but not smoking, about 2–3 minutes. Add the pork chops and cook 3–5 minutes per side until golden brown and the internal temperature reaches 145°F. Transfer to a clean plate.
  3. 3Remove the skillet from heat and let cool for 2 minutes. Add the blackberry jam, butter, balsamic vinegar, 2 tablespoons water, and fresh sage to the skillet. Whisk over low heat until the jam and browned bits dissolve into the sauce, about 2–3 minutes.
  4. 4Increase heat to medium and bring the sauce to a simmer. Cook 5–7 minutes over medium heat, stirring occasionally, until the sauce thickens enough to coat the back of a spoon. Taste and adjust salt as needed.
  5. 5Return the pork chops and any accumulated juices to the skillet. Coat each chop in the sauce and warm through over low heat for 2–3 minutes, spooning sauce over the meat.
  6. 6Divide the pork chops evenly into 4 airtight containers while hot, distributing the blackberry sage sauce evenly among them. Cool to room temperature before sealing and refrigerating.

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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Common questions

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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