Healthy and Juicy Grilled Pork Chops
Nutritional value per serving
Calories280kcal
Carbs4gram
Fat10gram
Protein30gram
Ingredients
- Pork chops, bone-in, about 1 inch thick4 piece
- Olive oil (choose extra virgin for best flavor)2 tbsp
- Fresh garlic cloves, minced2 piece
- Salt (preferably sea salt)1 tsp
- Black pepper, freshly ground0.5 tsp
- Dried rosemary or thyme1 tsp
- Lemon juice, fresh1 tbsp
This healthy grilled pork chop recipe is perfect for anyone looking to enjoy a flavorful, juicy meal without the fuss. Using simple ingredients and straightforward steps, you'll grill pork chops that are tender, tasty, and cooked to safe internal temperatures to ensure food safety. This recipe costs approximately $7 (USD), €6 (EUR), £5 (GBP), and ₹550 (INR) for the ingredients, and the dish has about 280 calories per serving. It suits a balanced diet and is easy to prepare, requiring only 15 minutes of preparation and 10 minutes of grill time, perfect for weekday dinners or weekend barbecues.
Preparation instructions
Prepare the pork chops
1Pat the pork chops dry with paper towels to remove moisture, which helps to sear them well on the grill. This step also helps the seasoning stick better. Then brush both sides of the chops with olive oil.
Season the pork chops
2In a small bowl, mix the minced garlic, salt, black pepper, dried rosemary or thyme, and lemon juice. Rub this mixture evenly onto both sides of the pork chops. This enhances the flavor without adding many calories.
Preheat the grill
3Heat your grill to medium-high heat (about 400°F/200°C). For charcoal grills, prepare a medium-hot fire. Make sure the grill grates are clean and lightly oiled to prevent sticking.
Grill the pork chops
4Place the pork chops on the grill. Cook for about 4-5 minutes on one side without moving them to get good grill marks. Then flip and cook for another 4-5 minutes on the other side. Use a meat thermometer to check the internal temperature.
Check for doneness
5For pork chops, cook to a safe internal temperature of 145°F (63°C) followed by a 3-minute rest time. Insert the thermometer into the thickest part of the chop avoiding the bone. The rest time ensures juices redistribute and the meat is safe to eat.
Rest and serve
6Transfer the pork chops to a plate and cover loosely with foil. Let it rest for 3 minutes before serving. This keeps the meat juicy and tender. Serve with your choice of healthy sides such as steamed vegetables or a fresh salad.
Cooking Tips
1If you don't have fresh garlic, garlic powder is a suitable substitute, but use sparingly to avoid overpowering the pork.
2For a lower sodium option, reduce the salt amount or use a salt substitute, though seasoning is important for flavor.
3Avoid cross-contamination by using separate plates and utensils for raw and cooked pork.
4Letting the pork chops come to room temperature before grilling (about 20 minutes) helps them cook evenly.
5If you don't have a grill, you can cook pork chops in a grill pan on the stovetop following the same timing and temperature guidance.
Equipment
- Grill or grill pan
- Meat thermometer
- Tongs
- Small mixing bowl
- Brush or spoon for seasoning
Shopping List
- [ ] Pork chops (4 pieces, about 1 inch thick) - around $6.00. Choose fresh, pinkish meat with a little marbling for flavor.
- [ ] Olive oil (extra virgin) - roughly $0.50 for amount used. Select a fresh, fruity bottle for best taste.
- [ ] Fresh garlic cloves (2 pieces) - about $0.20. Choose firm, unblemished bulbs.
- [ ] Salt (sea salt recommended) - negligible cost.
- [ ] Black pepper (freshly ground if possible) - negligible cost.
- [ ] Dried rosemary or thyme - negligible cost.
- [ ] Lemon (for juice) - about $0.50, pick firm and bright with no soft spots.
- Total approximate cost: $7.20
FAQ
How do I know when the pork chops are cooked safely?
Use a meat thermometer and cook the pork chops until they reach an internal temperature of 145°F (63°C). Let them rest for 3 minutes afterwards for safe consumption.
Can I marinate the pork chops beforehand?
Yes, marinating for 30 minutes to 2 hours can add extra flavor and tenderness, but it's not necessary for this simple recipe.
What if I don't have a grill?
You can use a grill pan on the stove or bake the pork chops in the oven at 400°F (200°C) for about 20-25 minutes, flipping halfway through.
Should I remove the bone in the pork chops?
Bone-in pork chops tend to be juicier and more flavorful. You can use boneless if preferred, adjusting cooking time accordingly (boneless cook slightly faster).
How can I prevent the pork chops from drying out?
Avoid overcooking by monitoring the internal temperature closely and resting the meat after grilling to allow juices to redistribute.