Main meal$

Juicy Pork Chops in Creamy Garlic Sauce

This healthy and tasty recipe combines lean pork, a rich garlic sauce and fresh herbs for the perfect protein-packed lunch without excess fat.

Prep time
10 min
Cook time
20 min
Total time
30 min
Servings
4

Recipe

For the chops

Pork, loin, boneless, raw
600 g
Oil, olive, extra virgin
1 tbsp
Salt, table, iodized
1 pinch

For the garlic sauce

Garlic, raw
3 clove
Alcoholic beverage, wine, table, white
150 ml
Soup, SWANSON, vegetable broth
150 ml
Cream, heavy
100 ml
Parsley, fresh
10 g

Per servingTotal
Calories:340 kcal1360 kcal
Protein:34 g136 g
Carbohydrates:4 g16 g
Fat:17 g68 g
Micronutrients
Sugar:1.4 g5.4 g
Saturated fat:6.4 g25.4 g
Cholesterol:28.3 mg113 mg
Sodium:162.8 mg651.2 mg
Potassium:80.8 mg323 mg
Calcium:28.6 mg114.2 mg
Iron:0.4 mg1.4 mg
Magnesium:7.7 mg30.8 mg
Zinc:0.2 mg0.7 mg
Phosphorus:27.3 mg109.1 mg
Vitamin C:4.3 mg17.3 mg
Vitamin A:118.5 µg474.1 µg
Vitamin D:0.4 µg1.6 µg
Vitamin B12:0.1 µg0.2 µg

Instructions

1
Pat the pork chops dry with a paper towel and season them evenly on both sides with sea salt and ground black pepper.
2
Heat olive oil in a large pan over medium-high heat. Cook the chops for 3 to 4 minutes on each side, until they develop a nice golden-brown crust. Transfer the seared meat to a plate and cover it.
3
Add the finely chopped garlic to the same pan and sauté it, stirring constantly, for about 30 seconds until fragrant (be careful not to let it brown, as it becomes bitter).
4
Pour the dry white wine into the pan. Gently scrape the flavorful browned bits from the bottom of the pan with a wooden spoon and cook the liquid for 2 to 3 minutes, until the alcohol evaporates and the wine reduces by half.
5
Add the stock and cooking cream. Reduce the heat slightly and simmer the sauce for another 5 minutes, until it thickens nicely and comes together.
6
Return the cooked pork chops to the sauce along with all the juices that have collected on the plate. Cook the meat in the sauce for another 2 minutes, until it's heated through and infused with flavor.
7
Before serving, generously sprinkle the dish with freshly chopped parsley and serve warm with your favorite vegetable side dish.

Nutritional benefits

Thanks to the high content of quality protein in lean pork, this dish supports the growth and maintenance of muscle mass and contributes to a long-lasting feeling of fullness.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.