arrow_back_ios
add new food item add new recipe

Keto Pork Chops in Parmesan Cream Sauce

submitted by Sara on April 1, 2019
Source: https://momfoodie.com/keto-pork-chops-parmesan-cream-sauce/
contains animal productscontains dairy productscontains lactosecontains meatcontains pork
Main
Meal Prep

Ingredients
for
servings
swap_horiz

star_borderstar_borderstar_borderstar_borderstar_border (0 ratings)
playlist_add add_a_photo
1 tbsp Butter, unsalted
contains animal productscontains dairy products
 1 tbsp Olive Oil
1½ lb Pork Loin, Top Loin (Chops), separable lean and fat, raw
contains animal productscontains meatcontains pork
 ¼ tsp Salt, Kosher salt, table salt
¼ tsp Pepper, black, ground
¼ cup Onions, white or yellow, raw, chopped
2  (ea. 0.11 oz) Garlic, raw
¼ cup Vegetable broth, stock
½ cup Cream, fluid, light whipping, 30% fat
contains animal productscontains dairy productscontains lactose
 1 tsp Basil, dried
¼ tsp Garlic Powder
⅜ cup Parmigiano Reggiano, Parmesan cheese, grated
contains animal productscontains dairy products
 1 tbsp Parsley, fresh, chopped
34.82 ozaltogether (view nutrition facts)

Preparation

  1. Serving size:
    8.70 oz (calculated)
    Notes: 1 pork chop (about 6 oz raw) plus 1/4 cup of cheesy sauce
  1. In a large pan over medium-high heat, melt the butter in the oil.
  2. Season the pork chops (boneless, thick cut, about 6 oz or 170 g each) with salt and pepper.
  3. Place the meat in the pan and cook it on both sides until it's done, about 8 minutes on each side. If you have a meat thermometer, aim for an internal temperature of 145 F or 63 C.
  4. Remove from the pan and set aside to rest.
  5. Reduce the heat to medium, then add the chopped onions to the pan and cook them until they start to brown, about 2 minutes.
  6. Add the minced garlic and cook for another 30 seconds. Be careful not to burn the garlic.
  7. Add the broth and cream and bring to a simmer.
  8. Reduce the heat to medium-low.
  9. Stir in the basil, garlic powder and parmesan. Cook until the sauce thickens, about 5 minutes.
  10. Season to taste.
  11. Return the pork chops to the pan. Coat them in the sauce and cook for another minute.
  12. Stir in the chopped parsley, optionally setting aside a little for garnishing.
  13. Serve with a side of vegetables, for example broccoli, green beans or cauliflower rice or mash.

  14. Meal prep tip

  15. You can keep the dish in the fridge for up to 5 days and in the freezer for about 3 months. For best results, thaw the dish overnight in the fridge. Then reheat in the microwave or on the stovetop.

Nutrition Facts
for
serving

  • Calorie count
    466 kcal
  • % of calories by macros
    Fat62.0 %289 kcal31.6 g
    Net Carbs2.1 %10 kcal2.5 g
    Dietary Fiber0.2 %1 kcal0.4 g
    Protein35.6 %166 kcal41 g
  • Approx. WW SmartPoints™
    14.2
  • Cholesterol 166.2 mg
  • Sodium 395.1 mg
  • Fat 31.6 g
    • Saturated Fat 14.9 g
    • Trans Fat 0.1 g
  • Carbohydrates 2.9 g
    • Dietary Fiber 0.4 g
    • Total Sugars 1.5 g
    • Added Sugar 0 g
    • Sugar alcohols 0 g
  • Protein 40.8 g
  • Calcium 159.5 mg
  • Iron 1.2 mg
  • Magnesium 54.4 mg
  • Potassium 714.2 mg
  • Zinc 3.1 mg
  • Vitamin A (Retinol Equivalents) 163.4 mcg
  • Vitamin B12 1.2 mcg
  • Vitamin C 2.7 mg
  • Folate 5.5 mcg
    • Folic Acid 0.7 mcg