Smothered Pork Chops
Smothered Pork Chops deliver 33g protein and 515 calories per serving—a substantial single-protein meal. Batch-preps 4 servings quickly on the stovetop for straightforward dinner prep. Covers a meaningful portion of daily protein needs in one cooked portion.
Ingredients
- •Pork Chops, Bone-In(454g)
- •1/2 tablespoon onion powder
- •Garlic powder(8g)
- •1/2 teaspoon cayenne
- •1 teaspoon seasoning salt
- •1/2 teaspoon cracked pepper
- •Olive oil(10g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Flour, All-Purpose, White(120g)
- •Olive oil(30g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Unsalted Butter(15g)
- •Unsalted Butter(15g)
- •Yellow Onion
- •1 pinch salt (a pinch to taste)
- •Garlic(240g)
- •Thyme, Fresh(5g)
- •Low Sodium Chicken Broth(120g)
- •Buttermilk, Cultured, Low-Fat(180g)
- •Parsley, Fresh(5g)
Instructions
- 1Pat the pork chops dry with paper towels to remove any moisture. Season pork chops with garlic powder, onion powder, cayenne, seasoning salt, pepper and olive oil.
- 2Dredge each chop in the flour; shake off the excess and KEEP THE REMAINING FLOUR.
- 3Heat 2 tablespoons olive oil and 2 tablespoons of butter in a skillet or pan over medium heat. When hot, fry the pork chops in a single layer on each side until golden browned, about 3-4 minutes per side.
- 4Remove pork chops from the pan and keep warm.
- 5In the same pan, heat 1 tablespoon of butter over medium heat.
- 6Add in sliced onions and add a pinch of salt. Cook while stirring occasionally, until soft and caramelized, about 10 minutes. (Add in 1 tablespoon of the chicken broth if the pan becomes too dry.)
- 7Add the garlic and thyme; cook until fragrant, about 30 seconds.
- 8Add 2 tablespoons of the remaining flour to the pan. Mix the flour into the onions and cook to dissolve, about 2 minutes.
- 9Pour in the chicken broth, scraping up the browned bits from the bottom of the pan. Let the liquid reduce and thicken slightly, about 2 minutes.
- 10Whisk in the buttermilk (or cream) and simmer for 1-2 minutes until thick and creamy.
- 11Return the pork chops to the pan. Coat them in the sauce and let simmer until the pork is completely cooked through, about 5 minutes (or until the pork is cooked to your desired doneness). (The sauce will continue to thicken due the coating on the pork. If too thick, add a little cream or broth to thin out until reaching your desired consistency.)
- 12Taste test and season with salt and pepper, if needed. Garnish with the chopped parsley before serving. Serve warm.
Nutrition — Per Serving
515
calories
33g
protein
28g
fat
- Carbohydrates
- 47g
- Saturated fat
- 5.5g
- Sodium
- 162 mg
- Dietary fiber
- 2.5g
4 servings per batch · ~301g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
Set up your profile to enable swaps →Common questions
How much protein does Smothered Pork Chops have per serving?
Each serving delivers 33g protein and 515 calories with 28g fat and 47g carbs. The protein-to-calorie ratio makes this a solid option for hitting daily protein targets without excessive calorie load.
How long does Smothered Pork Chops take to prepare?
Smothered Pork Chops qualifies as quick prep and yields 4 servings per batch for efficient meal prep. You can have four ready-to-eat dinners prepared in one cooking session.
Is Smothered Pork Chops good for muscle gain?
At 33g protein and 515 calories per serving, this recipe supports muscle gain phases by delivering significant protein per meal while staying moderate on calories. The carb content aids glycogen replenishment after training.
More like this
Slow Cooker Beef Pasta
Slow Cooker · 10 servings
