This easy recipe is a delicious dinner that’s quick to make, making it perfect for busy weeknights or lazy weekends. Juicy pork chops are seared to perfection and nestled with garlicky green beans, then topped with a luscious, thick cheese sauce.
Feel free to put your own spin on it! Add some smoked paprika, parmesan, or garlic to the sauce. Change up the type of cut from bone-in to boneless. Or use a completely different cut of meat like chicken, lamb, or even beef. If you want a bit more flavor, feel free to season the pork with some garlic and onion powder – but I wanted to keep the ingredient list as simple as possible.
Yields 4 servings of Keto Pork Chops with Cheese Sauce
The Preparation
- 2 ounce cream cheese
- 1 ounce aged cheddar cheese, roughly cut or shredded
- 1/2 cup heavy cream
- 16 ounce pork chops
- salt and pepper, to taste
- 8 ounce green beans, trimmed
- 2 teaspoon garlic, minced
- 2 tablespoon butter
The Execution
1. Gather and prep all ingredients.
2. Wash and trim green beans as preferred.
3. Heat a small pot over medium-low heat. Add in the cream cheese and cheddar cheese. Stir until cheddar cheese has melted and incorporated into the cream cheese.
4. Add in the heavy cream and stir well to combine. Taste and add salt if needed. Set aside.
5. Season pork chops with salt and pepper. Heat a separate pan over medium heat. Once hot, add in the pork chops and fry on each side for 2-3 minutes or until internal temperature is ~150F. Once done, set aside and cover with foil to rest.
6. Pour any of the leftover pan juices from the pork chops into the cheese sauce and set on low heat to bring back up to serving temperature.
7. While pork chops are resting, add butter to the same pan the pork chops were in over medium heat. Once butter is bubbling, add in the green beans. Season with salt and pepper, pan fry for a few minutes, then add garlic and continue cooking until preferred doneness.
8. Plate the pork chop and green beans, then pour over the cheese sauce. Optionally garnish with some chopped parsley and enjoy!
This makes a total of 4 servings of Keto Pork Chops with Cheese Sauce. Each serving comes out to be 490 calories, 36.5g fats, 5g net carbs, and 33.6g protein.
| NUTRITION | CALORIES | FAT | CARBS | FIBER | NET CARBS | PROTEIN |
| 2 ounce cream cheese | 198 | 20 | 3.1 | 0 | 3.1 | 3.5 |
| 1 ounce aged cheddar cheese | 115 | 9.4 | 0.9 | 0 | 0.9 | 6.5 |
| 1/2 cup heavy cream | 405 | 43 | 3.3 | 0 | 3.3 | 3.4 |
| 16 ounce pork chops | 947 | 50 | 0 | 0 | 0 | 116 |
| salt and pepper, to taste | 3 | 0 | 0.1 | 0 | 0.1 | 0 |
| 8 ounce green beans | 79 | 0.6 | 18 | 7.3 | 10.7 | 4.3 |
| 2 teaspoon garlic | 8.4 | 0 | 1.9 | 0.1 | 1.8 | 0.4 |
| 2 tablespoon butter | 204 | 23 | 0 | 0 | 0 | 0.2 |
| Totals | 1959.4 | 146 | 27.3 | 7.4 | 19.9 | 134.3 |
| Per Serving (/4) | 490 | 36.5 | 6.8 | 1.9 | 5.0 | 33.6 |
Keto Pork Chops with Cheese Sauce
This makes a total of 4 servings of Keto Pork Chops with Cheese Sauce. Each serving comes out to be 490 calories, 36.5g fats, 5g net carbs, and 33.6g protein.
Servings 4 servings
Calories 490kcal
Ingredients
- 2 ounce cream cheese
- 1 ounce aged cheddar cheese roughly cut or shredded
- ½ cup heavy cream
- 16 ounce pork chops
- salt and pepper to taste
- 8 ounce green beans trimmed
- 2 teaspoon garlic minced
- 2 tablespoon butter
Instructions
- Gather and prep all ingredients.
- Wash and trim green beans as preferred.
- Heat a small pot over medium-low heat. Add in the cream cheese and cheddar cheese. Stir until cheddar cheese has melted and incorporated into the cream cheese.
- Add in the heavy cream and stir well to combine. Taste and add salt if needed. Set aside.
- Season pork chops with salt and pepper. Heat a separate pan over medium heat. Once hot, add in the pork chops and fry on each side for 2-3 minutes or until internal temperature is ~150F. Once done, set aside and cover with foil to rest.
- Pour any of the leftover pan juices from the pork chops into the cheese sauce and set on low heat to bring back up to serving temperature.
- While pork chops are resting, add butter to the same pan the pork chops were in over medium heat. Once butter is bubbling, add in the green beans. Season with salt and pepper, pan fry for a few minutes, then add garlic and continue cooking until preferred doneness.
- Plate the pork chop and green beans, then pour over the cheese sauce. Optionally garnish with some chopped parsley and enjoy!
Nutrition
Calories: 490kcal | Fat: 36.5g
The post Keto Pork Chops with Cheese Sauce appeared first on Ruled Me.
By: Craig ClarkeTitle: Keto Pork Chops with Cheese Sauce
Sourced From: www.ruled.me/keto-pork-chops-with-cheese-sauce/
Published Date: Thu, 16 May 2024 09:52:09 +0000
Frequently Asked Questions
What happens the first week of keto?
It is essential to research your options before starting a ketogenic eating plan. You'll want to understand what foods are recommended and how many carbs you can have daily. It is important to understand which foods contribute to the proper balance of macronutrients.
Once you have the basics, it's time to start building meals that support your new lifestyle. Your body will adapt faster if you avoid processed sugars and eat whole, unprocessed foods. A few tweaks can make it easier to focus and increase energy, as well as reduce cravings.
Next, you need to learn how to manage portion sizes and meal times while following the keto diet. This will allow your body enter a ketosis state where it burns fat for energy instead of sugar. You can track macros and consult with a nutritionist for one-on-one guidance.
Newcomers should take their time transitioning to the keto diet. This will allow their bodies to adjust before they go full throttle. It is crucial to take enough rest and stay hydrated when embarking on this journey. Allow yourself three days to assess whether this is working for your body. Each person responds differently to different things so you can give it some time.
Are I really going to need a Keto Food List or not?
Is it necessary to have a keto food menu? This is an important step in your keto journey. To reap the full benefits of ketogenic eating, it is important to eat high-fat and low-carb foods. With so many recipes and food items available, each offering different levels of carbohydrates, finding the best fuel for reaching your goals can seem daunting.
You can plan your meals easier by knowing which foods you are allowed to eat on this diet. A keto food guide simplifies the process by giving you information about what you should be eating and some tips on how to prepare it. It also gives you an easy reference guide that can take you to the grocery store or when eating out at restaurants.
Additionally, it is important to eat a healthy diet that promotes weight loss. This means that you should consume 12-15% protein, 15-30% of fat, and no more then 5% net carbs in order to reach the metabolic state called ketosis. It is important to choose meals that provide maximum nutrition with minimal carbs.
It can be very helpful to have a reliable keto food guide that lists healthy options within these parameters. This will help you make the transition to cleaner eating habits, which will lead to better health and more purposeful living. You are one step closer towards achieving your lifestyle goals by taking advantage of this resource.
What is lazy keto vs keto?
Understanding the difference between lazy keto or keto is crucial to determining which one suits your lifestyle and needs. Traditional ketogenic eating (lower in carbs, high in fats, moderately in proteins and low in carbohydrates) can lead to weight loss, mental clarity, energy regulation and better moods. Lazy keto is a more accessible option that allows for a limited intake of carbs.
Contrastingly, lazy keto apportions less attention to precise macronutrient tracking and instead focuses on a basic lower-carb model involving fewer restrictions on food choices but still reaping the rewards of conventional keto diets: namely weight loss and mental clarity or improved appetite control. It is often used as a starting point for people who are new to keto.
Keto involves hours of researching recipes that adhere to dietary protocols and ensures precise macro-nutrient measurements when preparing meals--the process can be quite meticulous yet effective over time as carb intake becomes further restricted while fat consumption increases. However, lazy keto is less strict than the name implies. It offers a simple and adaptable low-carb diet that does not require complex calculations at all meals.
In short, the traditional ketogenic diets offer intensive but high-quality results. The lazy keto diet offers an alternative option for those who can't commit to a consistent diet plan.
Is alcohol allowed on a keto diet.
You can be mindful of what you cannot do while adhering to the ketogenic diet. A careful look should be taken when consuming alcohol.
It all depends. Some alcoholic drinks may not be keto-friendly. 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.
Therefore, you need to choose wisely and understand that just because an alcoholic beverage doesn't have visible carbs doesn't mean it is well aligned with the keto lifestyle - as it might still increase your blood sugar levels. Besides, other elements, such as calorie content, should also be considered before making your choice.
Moderation is key to maximizing the positive effects of alcohol while on a low carb diet. This will help you avoid potential drawbacks that could hinder your weight loss or fitness goals.
Information is key to making better decisions. So ensure you always pay close attention to all details before reaching for a low-carb drink.
Statistics
- When following a ketogenic diet, carb content is between 5–10% of calories consumed, though looser versions of the diet exist (7Trusted Source (healthline.com)
- It typically contains 70% fat, 20% protein, and only 10% carbs (9Trusted (healthline.com)
- Proteins should account for around 10–30% of energy needs, while carbs are usually restricted to 5%. (healthline.com)
- Recommended Keto diet includes: Keto sushi bites, olives, one or two hard-boiled or deviled eggs, keto-friendly snack bars, 90% dark chocolate, full-fat Greek yogurt mixed with nut butter and cocoa powder, bell peppers, and guacamole (healthline.com)
- The ratio is often 60% fat, 35% protein, and 5% carbs. (healthline.com)
External Links
[TAG84]
- The Ketogenic Diet. Evidence for Optimism. But High-Quality Studies Needed – PMC
- Low-Carb and Ketogenic Diets in Type 1 and Type 2 Diabetes - PMC
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[TAG89]
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How To
Common Mistakes to Avoid in a Ketogenic diet
To ensure success with a ketogenic diet, it is important to do so correctly. Many people make mistakes in the beginning of their ketogenic journey. This can severely impact their progress.
It is vital to pay attention what food you eat and how often. You can lose weight by eating too many fats and making poor carb choices. It is crucial to track your carbohydrate, fat and protein intake for each meal.
Hidden carbs can be a real problem if you happen to ingest them. Hidden carbs can lurk in foods like parmesan cheese, processed meats, and other seemingly innocent food items. Make sure to check labels. Don't eat out if you don't know what to eat. Many restaurants have meals that exceed the recommended carb limits because they add sauces or starches such rice or potatoes.
Not drinking enough water can also hinder success on a keto-friendly diet. During ketosis the body needs lots of fluids, especially during the induction phase. It also has to adjust to fasting. Forgetting this simple rule could lead to negative side effects, including headaches, fatigue, and muscle cramps - easily avoided by simply staying hydrated!
Finally, don't expect miracles overnight! It will take time for your body to adjust to burning fats rather than glucose. So be patient as you join the "keto community". To stay motivated, keep track and appreciate the fact that it may take some time.
Resources:
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