PF
Delicious herb-crusted pork chop served on a white plate, garnished with fresh thyme.
Stovetop~30 minComplexity

Orange Molasses Pork Chops

Orange Molasses Pork Chops provide 32g protein and 348 calories per serving — lean protein with minimal calorie density for fat loss phases. Quick stovetop prep yields 6 servings, letting you portion into containers and grab all week. The lower calorie count pairs well with larger carb or vegetable sides while keeping your daily total in check.

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Ingredients

6 servings
  • Pork Chops, Bone-In(907g)
  • Molasses, Unsulfured(60g)
  • Orange Juice Concentrate, Frozen, Undiluted(60g)
  • Vinegar, Apple Cider(15g)
  • Mustard, Dijon(15g)

    Dijon mustard — Grey Poupon or store brand. Spicier than yellow mustard.

  • Garlic powder(1g)
  • 1/2 tsp salt ($0.02)
  • Vegetable oil(30g)

Instructions

  1. 1Stir together the molasses, orange juice concentrate, apple cider vinegar, Dijon mustard, and garlic powder in a bowl until combined. Divide the marinade evenly between 2 large resealable bags and add 3 pork chops to each bag, ensuring they are coated. Seal and refrigerate for at least 2 hours, or up to overnight.
  2. 2Heat the vegetable oil in a large heavy skillet over medium-high heat for 2–3 minutes until the surface shimmers and moves in waves.
  3. 3Remove the pork chops from the bags, allowing excess marinade to drip back in; discard the remaining marinade in the bags. Working in batches if needed to avoid crowding, place the pork chops in the hot skillet.
  4. 4Cook for 6–7 minutes over medium-high heat until the underside is golden brown and releases easily from the pan, then flip.
  5. 5Cook the second side for 6–7 minutes over medium-high heat until golden brown and the internal temperature reaches 145°F when measured at the thickest point away from bone.
  6. 6Transfer the cooked pork chops to a clean cutting board and let rest for 5 minutes while the pan juices continue to reduce into a thick sauce.
  7. 7Divide the pork chops evenly into 6 airtight containers, then spoon the reduced pan sauce evenly over each portion while hot. Seal and refrigerate until ready to serve.

Nutrition — Per Serving

348

calories

32g

protein

19g

fat

Carbohydrates
11g
Saturated fat
5.3g
Sodium
118 mg
Dietary fiber
0.1g

6 servings per batch · ~181g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Orange Molasses Pork Chops have per serving?

Each serving provides 32g protein and 348 calories with 19g fat and 11g carbs. The protein-to-calorie ratio makes this a solid option for hitting macros without excess volume.

How long does Orange Molasses Pork Chops take to prepare?

This is marked as quick prep stovetop and yields 6 servings, so you can cook multiple chops in one session for multiple meals throughout the week.

Is Orange Molasses Pork Chops good for muscle gain?

At 32g protein per 348-calorie serving with solid fat content, these chops support muscle gain phases by providing efficient protein density alongside the fat needed for hormone production.

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