Pork Chops in Tomato Sauce
Pork Chops in Tomato Sauce provide 30g protein and 412 calories per serving—a complete dinner that covers your protein target efficiently. Batch-preps 4 servings on the stovetop in quick time, suitable for smaller households or mid-week meal additions. Builds consistent protein intake without requiring high calorie volume on rest days.
Ingredients
- •Butter(15g)
- •Olive oil(45g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Yellow Onion
- •Pork Chops, Bone-In(454g)
- •1½ teaspoons kosher salt
- •Garlic
- •Tomato, Canned, Crushed
- •¼ teaspoon freshly cracked black pepper
- •Basil, Fresh(60g)
- •Parmesan Cheese(80g)
Grated Parmesan — the shelf-stable canister is fine for cooking.
- •Sugar, Granulated White(5g)
- •Vinegar, Apple Cider(5g)
- •4 Cups Cooked Pasta, For Serving (Optional)
Instructions
- 1Heat the butter and 1 tablespoon of the olive oil in a medium nonstick skillet over medium heat. Once the butter is melted, add the onions. Reduce the heat to medium-low, cook, stirring occasionally, until golden and caramelized, 40-50 minutes.
- 2Meanwhile, heat 1 tablespoon of the oil in a large skillet over medium heat. Pat the pork chops dry with paper towels. Season all over with the salt. Once the oil is glistening, add the pork chops and cook until golden brown, 3-4 minutes per side. Transfer the pork to a plate.
- 3Add the remaining 1 tablespoon of olive oil to the skillet. Once the oil is glistening, add the garlic and cook until fragrant, about 30 seconds. Stir in the tomatoes, pepper, basil, parmesan, sugar, and vinegar and bring to a simmer. Cook, stirring occasionally, until slightly reduced, about 5 minutes.
- 4Return the pork to the skillet with the sauce. Reduce the heat to low, cover and simmer for 15-20 minutes, or until pork is tender and cooked through.
- 5Serve the pork chops and sauce over pasta, if using. Top with caramelized onions, basil and parmesan.
Nutrition — Per Serving
412
calories
30g
protein
30g
fat
- Carbohydrates
- 4g
- Saturated fat
- 10.0g
- Sodium
- 448 mg
- Dietary fiber
- 0.2g
4 servings per batch · ~166g each
Macro data sourced from USDA FoodData Central
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How much protein does Pork Chops in Tomato Sauce have per serving?
Each serving contains 30g of protein and 412 calories with 30g fat and 4g carbs. This is a high-protein, ketogenic-friendly option with minimal carbohydrate content.
How long does Pork Chops in Tomato Sauce take to prep?
This is a quick prep recipe that yields 4 servings from one stovetop cooking session. It's an efficient option for weeknight dinners without extended cooking or prep time.
Is Pork Chops in Tomato Sauce good for fat loss?
At 412 calories per serving with 30g protein and only 4g carbs, this recipe works for fat loss when you have room in your daily calorie budget. The high protein content supports satiety and muscle retention during a deficit.
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