Golden brown roasted pork chops garnished with fresh herbs on a white plate

Perfectly Roasted Healthy Pork Chops

Name: Perfectly Roasted Healthy Pork Chops
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 4
Cuisine: American
Ingredients: 4 piece Boneless pork chops (1 inch thick, look for lean cuts with minimal fat); 2 tbsp Olive oil (extra virgin for best flavor); 2 clove Fresh garlic cloves (peeled and minced); 1 tbsp Fresh thyme or rosemary (chopped); 1 tsp Salt (preferably sea salt); 0.5 tsp Black pepper (freshly ground); 1 tbsp Lemon juice (freshly squeezed)

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easy

15 min

Nutritional value per serving

Calories300kcal

Carbs0.5gram

Fat14gram

Protein32gram

Ingredients

Quantity

Boneless pork chops (1 inch thick, look for lean cuts with minimal fat)4 piece
Olive oil (extra virgin for best flavor)2 tbsp
Fresh garlic cloves (peeled and minced)2 clove
Fresh thyme or rosemary (chopped)1 tbsp
Salt (preferably sea salt)1 tsp
Black pepper (freshly ground)0.5 tsp
Lemon juice (freshly squeezed)1 tbsp

This recipe guides you through roasting juicy, tender pork chops with a healthy twist. Using simple ingredients and common kitchen tools, you can make a flavorful meal that balances lean protein and wholesome flavors. Total cost of ingredients is approximately $10 (~9 euros, ~8 pounds, ~820 rupees) for 4 servings. Each serving contains about 300 kcal, suitable for a balanced diet. Difficulty is easy, and total prep and cooking time is about 35 minutes.

Preparation instructions

Preheat the Oven

1Preheat your oven to 200°C (about 400°F). This temperature will allow the pork chops to roast quickly, locking in the juices for a tender result. Preheating ensures even cooking.

Prepare the Pork Chops

2Pat the pork chops dry with paper towels to help them sear properly. Rub olive oil all over the pork chops to keep moisture in during roasting. In a small bowl, mix minced garlic, thyme (or rosemary), salt, and pepper, then rub this mixture evenly on all sides of the pork chops. This seasoning enhances flavor while keeping it healthy.

Sear the Pork Chops

3Heat an oven-safe skillet over medium-high heat. When hot, add a little olive oil to coat the pan. Place pork chops in the pan and sear each side for 2 minutes until golden brown. This step caramelizes the meat, adding a savory crust and locking in flavor. Avoid moving them too much to achieve even browning.

Roast the Pork Chops

4Transfer the skillet with the seared pork chops to the preheated oven. Roast for about 8-10 minutes. Check the internal temperature using a meat thermometer inserted into the thickest part of the chop. Safe internal temperature for pork is at least 63°C (145°F). Cooking to this temperature ensures the meat is safe and juicy.

Rest and Serve

5Remove the pork chops from the oven and cover loosely with foil. Let them rest for 3-5 minutes. Resting allows juices to redistribute, making the meat more tender. Finish by squeezing fresh lemon juice over the chops for a bright, fresh flavor. Serve immediately.

Cooking Tips

1Use a meat thermometer to ensure safety and avoid overcooking; pork cooked to 63°C (145°F) is safe and tender.

2Avoid cross-contamination by using separate cutting boards for raw meat and vegetables.

3If you prefer bone-in pork chops, increase roasting time to 12-15 minutes, but always check the internal temperature.

4You can substitute fresh herbs with 1 tsp dried herbs if fresh are unavailable.

5Serve with steamed vegetables or a fresh salad to keep the meal healthy and balanced.

Equipment Needed

Oven
Oven-safe skillet or frying pan
Meat thermometer
Tongs
Mixing bowl
Knife and cutting board
Aluminum foil

Grocery Shopping List

[ ] Boneless pork chops (4 pieces) ~ $6 - Choose chops that are pinkish-red with minimal fat for healthy, tender meat.
[ ] Olive oil (extra virgin, 2 tbsp) ~ $0.50 - Look for cold-pressed and organic when possible for best flavor and health benefits.
[ ] Fresh garlic (2 cloves) ~ $0.20 - Pick firm, unblemished bulbs.
[ ] Fresh thyme or rosemary (1 tbsp) ~ $1 - Fresh herbs add a vibrant flavor; dried herbs can be used as a budget alternative.
[ ] Lemon (1, for juice) ~ $0.30 - Choose firm, heavy lemons for juiciness.
[ ] Sea salt and black pepper (to taste) ~ $0.50 - Freshly ground pepper enhances aroma.

Total approximate cost: $8.50

FAQ

What is the safe internal temperature for cooked pork chops?

Pork chops should be cooked to an internal temperature of at least 63°C (145°F) and allowed to rest for 3 minutes before serving to ensure safety and juiciness.

Can I use bone-in pork chops instead of boneless?

Yes, bone-in pork chops can be used. Roast them slightly longer, about 12-15 minutes, and always check the internal temperature to ensure doneness.

How do I avoid overcooking pork chops?

Using a meat thermometer is the best way to avoid overcooking. Remove the chops from the oven once they reach 63°C (145°F), then let them rest; carryover heat will finish cooking them.