Grilled Pork Chops
Grilled Pork Chops deliver 32g protein and 273 calories per serving — a lean, low-calorie option for cutting phases or high-frequency training. Quick stovetop prep yields 4 servings with minimal ingredients, making batch cooking efficient. Pair with high-volume vegetables to maximize fullness while staying in a caloric deficit.
Ingredients
- •Pork Chops, Bone-In(600g)
Boneless pork loin roast. Wider and fattier than tenderloin — both work.
- •Lemon(100g)
- •Rosemary, Fresh(15g)
- •1 teaspoon kosher salt
- •1 teaspoon ground black pepper
- •Garlic(15g)
- •Parsley, Fresh
Instructions
- 1Pat the pork chops dry on both sides with paper towels.
- 2Zest the lemon into a small bowl, then add the minced garlic, fresh rosemary (finely chopped), salt, and pepper. Mix with your fingers until fragrant. Slice the lemon into wedges and set aside for serving.
- 3Rub the lemon-rosemary mixture evenly over all sides of the pork chops. Cover and refrigerate for at least 1 hour or up to overnight. Remove from refrigeration 20 minutes before cooking to bring to room temperature.
- 4Heat a grill pan or skillet over medium-high heat until smoking. Place the pork chops on the hot surface and cook for 5–7 minutes without moving them until they release easily and develop a golden-brown crust.
- 5Flip the pork chops and cook for 4–8 minutes on the second side over medium-high heat until an instant-read thermometer inserted into the thickest part reaches 135°F and the meat feels just firm to the touch with juices running slightly pink.
- 6Transfer the pork chops to a serving platter, tent loosely with aluminum foil, and rest for 10 minutes to allow carryover cooking and juice redistribution.
- 7Divide the rested pork chops evenly among 4 plates, garnish with fresh parsley, and serve hot with reserved lemon wedges.
Nutrition — Per Serving
273
calories
32g
protein
14g
fat
- Carbohydrates
- 4g
- Saturated fat
- 0.1g
- Sodium
- 2 mg
- Dietary fiber
- 0.6g
4 servings per batch · ~8g each
Macro data sourced from USDA FoodData Central
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How much protein does Grilled Pork Chops have per serving?
This recipe contains 0g protein per serving with only 11 calories, indicating it's likely a side dish or vegetable component rather than a standalone protein source. Do not rely on this recipe to hit daily protein targets without pairing with a primary protein dish.
How long does Grilled Pork Chops take to prep?
This is a quick prep recipe yielding 4 servings on the stovetop with minimal time investment. The small calorie footprint suggests this functions as an accompaniment rather than a main meal component.
Is Grilled Pork Chops good for fat loss?
At 11 calories and 0g protein per serving, this is not a primary tool for fat loss meal planning and should not count toward daily macros. Use this only as a negligible-calorie side to accompany your primary protein and carb sources.
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