Keto Baked Pork Chops with Asparagus 🥩

By Ashley Jean June 17, 2023 53 mins read 153 Views

The baked pork chops is a delicious one-pan recipe that combines crispy asparagus with succulent pork chops. The best part is? Only 4 ingredients are needed.

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Overview of preparation and cooking

This satiating meal is simple to prepare and only takes 30 minutes. You heard right! You just need to marinate the chops with bone in and bake them along with asparagus. What is the result? The result?

Chef's Note

You want a little spice? Sprinkle some red pepper flakes. If you want a more herbaceous taste, try adding some fresh rosemary. You can also add a little smoked paprika to these chops for a more flavorful taste.

Preparation Time: 5 Minutes
Baking Time: 25 Minutes
Total Time: 30 minutes
Difficulty level: Easy
Recipe makes 4 servings

Ingredients for this recipe of baked pork chops

1 1/4 pound bone-in pork chops
Olive oil 3 tablespoons
Ranch seasoning, 2 tablespoons
Asparagus 0.33 pounds
Sea salt
To taste: freshly ground cracked pepper

Ingredient substitutions

Boneless pork chops Try boneless pork loin chops as an alternative. The meat is tender and lean, making it easier to cook.
Olive Oil You can substitute butter or coconut oil if you do not have olive oil. Butter and coconut oil both add a rich, creamy flavor.
Ranch Seasoning: If ranch seasoning is not available, you can make a mixture of dried dill and dried chives, garlic powder, onion, and onion powder. This homemade seasoning blend is keto-friendly, and it's flavorful too!

Additional ingredients

Parmesan: Sprinkle grated parmesan on the asparagus before baking. It gives it extra flavor.
Fresh lemon zest: Sprinkle fresh lemon zest on the dish to add zest and freshness.
GarlicAdd minced garlic cloves to the meat or add a teaspoon of powdered garlic before baking. The garlic will give the dish a wonderful taste.
Butter Spread butter on each cut prior to baking. This will make the meat more juicy.

Need for cooking tools

You will need the following to make this baked Pork Chops Recipe:

Ziplock bag or plastic container
Oven-safe baking dish
Foil
Tongs

Alternatives to Tools

Tongs. Use a spatula, or a fork with a strong handle to turn the meat.

Step-by-step guide for making baked pork chops

Cooking Methods

Oven-baking

Preparation Steps

Measure and collect all ingredients.
Was asparagus in cold water?
Prepare the baking tools.

Cooking instructions

Pre-heat the oven to 200degC (400degF).
In a zip-lock bag or container, mix the oil and ranch seasoning with the pork chops. Coat them evenly.
Place the chops on a dish that is oven safe and place them in the oven. For 20 minutes, bake at 400degF.
Flip the pork chops over and remove the baking dish from oven.
Then, place the asparagus on top of the meat evenly and bake for another 5 minutes.
Remove the dish from the oven.

Chef's Pro Tip

Overcooking the pork chops can result in dry, tough meat. How can you prevent this? Keep an eye on the time of cooking. Use a meat temperature gauge at the thickest portion of the cut. The internal temperature should be 145degF. After baking, allow the chops to rest for a couple of minutes. It allows the pork chops to absorb juices, which enhances their flavor and tenderness.

What can you serve with baked porkchops?

Roasted vegetables Serve pork chops with roasted veggies, such as broccoli or asparagus. Before roasting the vegetables in the oven, season them with olive oil and salt.
Salad: Serve the pork chops alongside a salad of leafy greens and cherry tomatoes with avocado slices. Dress the pork chops in a vinaigrette of vinegar, olive and Dijon mustard.
Roasted Brussels Sprouts: Double your greens Roasted Brussels Sprouts are full of flavor and fiber.

Make it healthier

Choose lean proteins: Pork is a good choice.
Lower sodium Make ranch seasoning yourself. Many prepackaged seasonings contain high levels of sodium.

Saving time is easy with these tips

Get the pre-chopped, bone-in pork.
Skip Broiling If you are short on time, skip the broiling and bake the cutlets in the oven for 20 minutes. The result will be tender and flavorful.

What can I do to prepare?

Pork Chops: Trim the excess fat. Marinate the meat for several hours in oil with ranch seasoning.
Asparagus Trim the ends and wash the asparagus. It can be stored in a refrigerator produce bag or container, until you are ready to cook.
Seasoning Make your own ranch seasoning and store it in an air-conditioned, dark area.

Instructions for storage and reheating

Storage Tips

Let them cool down to room temperature if you have leftover pork chops. Refrigerate in an airtight bag or container for three days.

Reheating best practices

First, pre-heat your oven to 350degF (or 175degC). Place the leftovers onto a baking tray and cover with foil. Bake for 10 to fifteen minutes. Pour a splash of water or broth into the dish prior to reheating it to prevent the chops from becoming dry.
Microwave : Place leftovers in a dish that can be microwaved and cover them with a moist paper towel. Microwave at high heat for 1 to 2 minutes, or until the food is heated.
StovetopHeat up a small amount oil in a nonstick skillet on medium high heat. Add the chops to a non-stick skillet and heat for approximately 2-3 minutes on each side.

Wrap-up and conclusion of the recipe

This recipe for keto baked pork chops with asparagus is an easy, tasty, and complete meal. This dish is simple to prepare and only requires four ingredients. It also tastes great. These tender and juicy chops will elevate your weekend dinners, or simplify your meal preparation routine. Let us know what you think!

FAQ

You can find a blend that includes dill and parsley. Also, you may want to include garlic, onion powder, black pepper, salt and chives. You can make your own blend or buy one from the store. You can use Italian seasoning.

It's ideal to use a container that has a tightly-fitting cover or lid to seal in the flavors while marinating. You can cover the container with plastic wrap if you don't own a lid.

The best chops are those that are between 1 and 1.5 inches thick. This thickness helps to ensure even cooking, and prevents them from drying out.

The stalk will break if you gently bend it at both ends. The stalk will snap naturally at the junction between the tough and tender parts. You can also use a sharp knife to cut an inch off the bottom of the stalks.

Flipping the chops will ensure an even cooking. Flipping the chops also helps to achieve an even, nice browning.

Continue baking the asparagus after removing the pork chops until the desired level of tenderness is reached. Cooking time may be longer for thicker stalks.

You can also find out more about the recipe by clicking here.

Keto baked pork chops with asparagus

You can serve crispy asparagus and oven-baked lamb chops in less than 30 minutes.

Main course Course

American Cuisine

Keyword Pork, pork chops

Prep Time: 5 Minutes

Cook Time 25 Minutes

Total Time: 30 Minutes

Servings

Calories 302 Kcal

Ingredients

1 1/4 pound bone-in pork chops
3 tablespoons olive oil
2 tablespoons ranch seasoning
0.33 pound asparagus
Sea salt
To taste freshly ground cracked pepper

Instructions

Pre-heat the oven to 200degC (400degF).
In a zip-lock bag or container, mix the oil and ranch seasoning with the pork chops. Coat them evenly.
Place the chops into a dish that is oven safe and place them in the oven. For 20 minutes, bake at 400degF.
Flip the pork chops over and remove the baking dish from oven.
Then, place the asparagus on top of the meat evenly and bake for another 5 minutes.
Remove the dish from the oven.

Video

Nutrition

Carbohydrates: 6g

Cast Iron Keto first published Keto Baked Pork Chops With Asparagus.

By: Natasha Ekic
Title: Keto Baked Pork Chops with Asparagus 🥩
Sourced From: www.castironketo.net/blog/baked-pork-chops/
Published Date: Sat, 17 Jun 2023 18:00:43 +0000

Frequently Asked Questions

What amount of fat should you eat?

Important to ensure adequate essential fatty acids is an important part of a ketogenic eating plan. Healthy fats include avocados, salmon, and nuts such as walnuts. You should also make sure you include other fat sources in your diet like butter, olive oil and coconut oil. These fats offer many health benefits such as improved cognitive function, better digestion, and stronger immune systems. It would be best to consume between 25-35% of your calories in fat.

You should also be aware of what fats you eat when you follow a ketogenic diet. Avoid saturated and trans fats as they can increase your chances of developing heart disease and other chronic diseases. Instead, try to include healthy fat sources like avocados and nuts as well as fatty fish in your diet. You will be able to obtain the essential fatty acids as well as other nutrients you need to keep your body healthy and energetic.

You should eat healthy fats. It is also important to watch how much fat you ingest. Too much fat can lead to weight gain, while too little can cause fatigue and other health issues. The key is to find the balance that suits you and your lifestyle. Use an app to track your daily intake of fat. This will help keep you on track and ensure you receive enough essential fatty acid daily.

Finally, it is important to remember that a ketogenic diet should not be used as a quick fix for weight loss. Although this diet may be effective in helping you lose weight for a short time, it does not guarantee that you will eat a balanced diet or get sufficient essential nutrients. Too much fat and too little carbohydrate can cause nutrient deficiencies, as well as other health problems. You should also consult your doctor before you decide to try the ketogenic diet.

Can you eat any fruit on keto?

Are you curious about whether fruit can be eaten on a keto diet. Yes, but be careful.

Keep carbs low to stay in ketosis, and burn fat. But some fruits can be included in a healthy, balanced keto diet.

Although low-carb fruits may be included in a keto meal plan they should only be consumed sparingly and in moderation. Different fruits have different amounts of carbs. Avocados, for example, have a low carbohydrate content, but bananas contain significantly more.

The sugar found in fruit is broken down by your body into glucose, which you use to generate energy. If you are trying to reach nutritional ketosis, an excessive amount of sugar could cause blood sugar spikes. It is important to limit how many sugary foods you consume.

Choosing fresh fruit over processed or sugary snacks will provide essential vitamins, minerals, and fibre which help fuel our bodies without adding too many extra carbs associated with desserts or processed snacks like candy bars or pies.

Remember that fresh fruits are generally healthier than sugary treats when you're weighing whether or not the keto diet is right for your needs. But, only one portion at a given time.

Is it possible to consume alcohol while following the keto diet

Questioning what you can and cannot do while limiting carbohydrates is a sensible way to approach the keto diet. And consuming alcoholic drinks is undoubtedly something that needs careful consideration.

It all depends. It is not possible to have keto-friendly alcoholic drinks. There are some that are more suitable than others. It is dependent on factors like sugar levels, carbohydrate content, and even type of alcohol that a drink's consumption will have an effect on how much you are able to consume.

This is why it's important to be careful when choosing alcoholic beverages. Even if they don't contain visible carbs it doesn't mean they are keto-friendly. You might even experience an increase in blood sugar. You should also consider other aspects, such as the calorie content, before you make your decision.

Additionally, moderation should be key when drinking alcohol on a low-carb diet to maximize its positive effects while avoiding possible drawbacks that could derail your fitness or weight loss achievements related to this lifestyle change.

Information is key to making better decisions. Before you reach for low-carb beverages, make sure to pay attention to every detail.

What happens if your keto diet includes more than 20 carbs?

Think about the potential consequences of going over 20 carbs on keto. It's an important idea that should be carefully considered. Eating too many carbohydrates can slow weight loss, or even cause weight increase.

Unravelling the conundrum of how much is too much when it comes to carbs requires understanding how they interact with your body and how quickly your body processes them.

You should avoid eating too many processed carbohydrates if you are following a low carbohydrate diet like a ketogenic one. The rule of thumb for a ketogenic diet is to not exceed the body's energy requirement. This means that your daily carbohydrate intake should be no more than 20g. When trying to maintain ketosis, it is important to remain vigilant about this number, as exceeding this can sometimes create an imbalanced state in the body and hinder progress.

It pays to be within the guidelines of a ketogenic Diet for optimal health. This helps you understand how your body works to produce energy, which is crucial for people looking for sustainable weight loss.

Statistics

Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, less than 5% of energy intake is from carbohydrates (learn more in our beginner's guide for the ketogenic diet). (eatingwell.com)
Proteins should account for around 10–30% of energy needs, while carbs are usually restricted to 5%. (healthline.com)
But, a 1-ounce slice of cheese delivers about 30% of the Daily Value for saturated fat, so if you're worried about heart disease, consider portion size when eating cheese. (eatingwell.com)
Around 35% of total calorie intake is probably the upper limit. (healthline.com)
One older study found that the ketogenic diet improved insulin sensitivity by a whopping 75% (25Trusted Source (healthline.com)

External Links

How To

The Best Foods to Eat on a Ketogenic Diet

A ketogenic diet is only possible if you consume the right foods. Get enough protein, include fats, moderate carbohydrates, and avoid processed and sugary food.

It is important to eat lots of whole foods and consume moderate amounts of healthy fats such as avocados, coconut oil and butter. For maximum success, avoid refined sugar, bread, gluten, and all other grains.

To ensure that your body is receiving the maximum nutrition possible, choosing organic whenever you can should be a priority. Free-range eggs provide vital nutrients that are concentrated from their natural environment.

You can delight your tastebuds with tasty dishes made from low-carb staples like spinach, broccoli, and kale. This will help you to curb your cravings for sugary carbs. You can include probiotic properties into your diet by eating fermented food. This has been linked to decreased inflammation and improved metabolic health.

Wild meats like venison, duck, and partridge can be used in a variety of recipes, which adds variety to your menu while also providing lean proteins and minerals that are difficult to find in other foods.

It's about finding the right balance between fresh produce and adding nutrient-dense nutrients that can help you feel satisfied.