
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 olive oil in a medium skillet over medium-low heat. Add the onion and cook, stirring occasionally, for 40–50 minutes until deeply golden and caramelized. Transfer to a plate.
- 2Pat the pork chops dry with paper towels and season all over with salt. Heat olive oil in a large skillet over medium-high heat until shimmering. Add the pork chops and cook 3–4 minutes per side over medium-high heat until golden brown. Transfer to a plate.
- 3Add the remaining olive oil to the skillet over medium heat. Once shimmering, add the garlic and cook for 30 seconds until fragrant.
- 4Stir in the crushed tomatoes, fresh basil, grated Parmesan, sugar, and apple cider vinegar. Bring to a simmer over medium heat and cook for 5 minutes, stirring occasionally, until slightly reduced.
- 5Return the pork chops to the skillet with the sauce. Reduce heat to low, cover, and simmer for 15–20 minutes until the pork is tender and cooked through (internal temperature reaches 145°F).
- 6Divide the pork chops and sauce evenly into 4 airtight containers while hot. Top each with caramelized onions, fresh basil, and grated Parmesan.
- 7Refrigerate for up to 4 days. Reheat in a skillet over medium heat for 3–5 minutes or microwave at 50% power for 2–3 minutes until warmed through.
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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