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prep time
20 min
cook time
25 min
ready time
45 min
Low Carb OMAD Rosemary Pork Chop with Buttered Kale
OMAD meals do not have to be complicated! The trick is to use fatty cuts of meat to fill your meal with plenty of protein and healthy fats. Kale is included in this meal as it is an excellent source of fiber and potassium. The kale is sauteed in butter to add more healthy fats to the meal. You will love how simple and easy this Keto OMAD recipe is! Not to mention cheap too! The simple ingredients in this dish make for a delicious meal! The method of cooking in this recipe is what makes the simple ingredients stellar. Pork chops are seared in butter and then deglazed with white wine. A sprig of rosemary is added to perfume the chops. Once seared on both sides, the chops are sent to the oven to complete cooking. You will love the pan sauce that is created, which is delicious spooned over the chops.
Do I have to use white wine?
No, you can use any leftover red wine, sherry, or even chicken stock.
What kind of pork should I use?
If possible, source fattier pork chops from local farmers from pigs like Berkshires.
How do I know when the chops are done cooking?
The pork chops are done cooking when the internal temperature of the thickest part of the chop reaches 155 F-160 F.
Net Carbs
20.1 g
Fiber
3.6 g
Total Carbs
23.8 g
Protein
195.1 g
Fats
140.9 g
2192 cals
#1 Low Carb & Keto Diet App Since 2010
Track macros, calories, and access top Keto recipes.
Ingredients
Berkshire Pork Chop
32 oz
Coarse Kosher Salt
2 tsp
Black pepper
0.25 tsp
Butter
1 tbsp
White wine
3 tbsp
Rosemary, fresh
2 tbsp
Butter
1 tbsp
Organic Lacinato Kale
3 oz
Coarse Kosher Salt
2 tsp
Italian Castelvetrano Whole Green Olives
10 olives
Hard boiled egg
1 large
Recipe Steps
steps 7
45 min
Step 1
Preheat an oven to 350 F. Wash and destem the kale. Place the kale in a salad spinner and dry the leaves well. Slice the kale into thin strips.Step 2
Season the pork chops on both sides with kosher salt and black pepper. Preheat a large nonstick, ovenproof skillet over medium-high heat until hot. Add the butter and then swirl the pan. Add the pork chops and allow them to cook on the first side until nicely browned. You may need to turn the heat down to medium to let the chops get a good sear. A good sear can take several minutes to develop. Be sure not to constantly peek at the bottom of the chops (you can look once, usually without ruining the sear).Step 3
Flip the chops once seared. The pork chops should have formed a nice brown crust.Step 4
Add in the white wine and a sprig of rosemary.Step 5
Tilt the pan and baste the top of the chops with the juices in the pan. Place the pan into the oven and allow the chops to cook until they reach an internal temperature of 145 F. Feel free to check them every few minutes.Step 6
In the meantime, heat a medium skillet over medium-high heat until hot. Add the remaining butter, swirl the pan and add the kale leaves. Cook until kale is wilted. Add in ⅛ tsp kosher salt—taste and season with more salt as desired.Step 7
Serve the fully cooked pork chops alongside the buttered sauteed kale and whole olives. Add a hard-boiled egg sliced in half also sprinkled with a little salt and pepper.
Comments
allann4388 a year ago
I think the amount of pork was too much for me. I ended up eating one chop +-270 grams Still a very good meal to start OMAD with
CJ Osiris Jones 2 years ago
Hats off to the creator of this meal! It was delicious!
kulaniann 2 years ago
This was my first OMAD meal of the week. It was good. I followed the recipe exact. Hopefully it holds me over throughout the rest of the day.
UpbeatArugula392872 2 years ago
Hi I’m starting today did you find this meal a lot could you finish it all
GorgeousMacadamia840912 3 years ago
This was absolutely delicious!!