May 20, 2020
Pan Seared Pork Chops with Mustard Sauce
Quick and easy, these pork chops make a great main, especially for a protein sparing modified fast. When served with a mustard sauce, they still have plenty of flavor.
Servings: 2
Calories: 413kcal
Ingredients
- 1 tablespoon avocado oil or oil of choice
- 1 pound pork chops 2 chops
- salt and pepper to taste
Instructions
- Season the chops with salt and pepper to taste. Heat a large pan over medium-high heat and when hot, add the oil. When the oil is hot, add the seasoned pork chops and cook until browned, about 5 minutes, then turn and cook again, until browned, another 5 minutes or until 145ºF. Set aside to rest for 5 minutes.
- Note: If you have a sous vide machine, that is a great way to prepare pork chops. I like to follow the directions on Serious Eats.
Notes
Serve with Mustard BBQ Sauce – see associated recipe. Nutrition for sauce: Calories: 22, Carbs: 2, Fiber: 1, Fat: 1, Protein: 1
Nutrition Facts
Pan Seared Pork Chops with Mustard Sauce
Amount per Serving
Calories
413
% Daily Value*
Fat
23
g
35
%
Saturated Fat
6
g
38
%
Cholesterol
152
mg
51
%
Sodium
109
mg
5
%
Potassium
846
mg
24
%
Protein
49
g
98
%
Calcium
16
mg
2
%
Iron
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?Mention @PrimalWellnessCoaching or tag #PrimalWellnessCoaching!
Mustard BBQ Sauce
A creamy and tangy sauce and/or marinade for meats. This is a great alternative to the usual BBQ sauce, especially if you are avoiding nightshades.
Servings: 8
Calories: 22kcal
Ingredients
- 3/4 cup yellow mustard
- 2 tablespoons monk fruit powdered, or liquid equivalent
- 1/4 cup apple cider vinegar
- 2 tablespoons tomato paste omit for nightshade-free
- 1 tablespoon Worcestershire sauce make sure it’s gluten-free
- 1/2 teaspoon salt
- 1/2 teaspoon garlic salt
- 1 teaspoon sriracha or other hot sauce optional, omit for nightshade-free
Instructions
- Whisk all ingredients together until smooth. Taste and adjust seasoning with more salt, sweetener, or vinegar as desired. This will keep in the refrigerator for several weeks.
Notes
Makes about 1 cup. Serving size: 2 tablespoons.
Nutrition Facts
Mustard BBQ Sauce
Amount per Serving
Calories
22
% Daily Value*
Fat
1
g
2
%
Saturated Fat
1
g
6
%
Sodium
608
mg
26
%
Potassium
95
mg
3
%
Carbohydrates
2
g
1
%
Fiber
1
g
4
%
Sugar
1
g
1
%
Protein
1
g
2
%
Vitamin A
78
IU
2
%
Vitamin C
2
mg
2
%
Calcium
17
mg
2
%
Iron
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?Mention @PrimalWellnessCoaching or tag #PrimalWellnessCoaching!
