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Sheet-Pan Italian Pork Chops Make the Easiest Keto Weeknight Dinner

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Sheet-Pan Italian Pork Chops Make the Easiest Keto Weeknight DinnerWaterbury Publications, Inc.

Pork chops are great for busy weeknights because there's not a lot of prep and they cook quickly. You can turn them into a sheet pan keto dinner by baking them with some hearty vegetables—cleanup will be easy, and you won't sacrifice flavor by skimping on the pots and pans. Plus, believe it or not, pork is one of the lightest meats you can eat, especially when trying to lose weight.

The key to a good pork chop, especially a keto-friendly pork chop, is the layer of fat around the edges. The fat is crucial to flavoring a piece of meat. Use bone-in chops when you can for better flavor, but even if you choose boneless, make sure your chops have some fat. As for the vegetables, broccoli and peppers work well, but the beauty of this dish is that you can use any seasonal vegetables (asparagus, carrots, Brussels sprouts). Along with the veggies, dried herbs, salt, and olive oil will impart delicious Italian flavors.

Nutrition: 702 calories, 52 g fat (9 g saturated), 832 mg sodium, 16 g carbs, 6 g fiber, 4 g sugar, 47 g protein

Makes 2 servings

Ingredients

FOR THE PORK CHOPS
2 boneless pork chops, ¾-inch thick
1 Tbsp olive oil
¼ tsp Italian seasoning
⅛ tsp salt
⅛ tsp black pepper

FOR THE VEGETABLES
4 cups fresh broccoli florets
¼ cup coarsely chopped bell pepper
2 Tbsp olive oil
⅛ tsp salt
Dash red pepper flakes

FOR SERVING
3 Tbsp olive oil
¼ cup pitted green or black olives, quartered
¼ cup shredded Parmesan cheese
Lemon slices

How to Make It

  1. Preheat the oven to 400°F. Line a baking pan with parchment paper. On a cutting board, pound pork chops with a mallet to tenderize. Place chops in the center of the prepared baking pan.
  2. Brush pork chops with oil and sprinkle with Italian seasoning, salt, and black pepper. Bake 10 minutes.
  3. Meanwhile, in a medium bowl, combine broccoli, bell pepper, oil, salt, and red pepper flakes; mix well. Spread vegetable mixture around pork chops. Bake 20 minutes, stirring once, or until slightly crisp but still tender. Use an instant-read thermometer to ensure the internal temperature of the pork is at least 145°F.
  4. Transfer meat and vegetables to plates. Drizzle with oil and sprinkle with olives and Parmesan. Serve with lemon slices.

RELATED: The easy way to make healthier comfort foods.

 

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