June 16 2022 recipe by Jill Wallentin![Jill Wallentin]()
, photo by Lenka Selinger![Lenka Selinger]()
, nutritional review by Franziska Spritzler, RD, CDE![Franziska Spritzler, RD, CDE]()
in Recipes, Dinner, Meal
, photo by Lenka Selinger
, nutritional review by Franziska Spritzler, RD, CDE
in Recipes, Dinner, Meal Skillet pork chops with broccoli mash
Broccoli mash is the answer for mashed potato lovers looking for a low carb alternative. It makes a tasty green side dish, and it's packed with vitamins and nutrients too! Served with succulent pork chops cooked in a skillet, this high protein dinner will be something to write home about.
USMetric
servingservings
Ingredients
Pork chops
- 2 (19 oz.) 2 (550 g) pork chop, 9 oz (260 g) eachpork chops, 9 oz (260 g) each
- 1 tbsp 1 tbsp butter or olive oil
- 2 tsp 2 tsp dried thyme or barbecue seasoning or Italian seasoning (optional)
- salt and ground black pepper
Broccoli mash
- 1 lb (5 cups) 450 g (1.2 liters) broccoli
- 2 tbsp 2 tbsp butter or olive oil
- salt and ground black pepper to taste
- 1 1 garlic clove, mincedgarlic cloves, minced (optional)
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www.dietdoctor.com
Making low carb simple
Instructions
Skillet pork chops
- Remove pork chops from the fridge at least 10 minutes before cooking to take the chill off the meat. Room temperature meat cooks more evenly.
- Pat the chops dry with a paper towel. Season generously on both sides with salt, pepper, and any other spices. (Barbecue or Italian seasoning, for example.)
- Heat a large frying pan over medium-high heat. When hot, add the butter. Fry the pork chops for about 4 minutes per side or until a nice crust forms and the inside temperature reaches 135°F (57°C).
- Rest the pork chops for a couple of minutes before serving.
- Chop the broccoli into florets. Peel and cut the main stem into small pieces. Boil in plenty of salted water for a couple of minutes – just enough to retain a slightly firm texture. Drain the broccoli, discard the water, and let the broccoli steam off for a while to allow the excess moisture to evaporate.
- Blend broccoli with butter or olive oil and garlic (if using) in a food processor or with an immersion blender. If you prefer a chunkier texture, mash it with a fork or a potato masher. Season with salt, pepper, and garlic (if using) to taste.
Broccoli mash
Tips!
You can use fresh or frozen broccoli for this recipe. If using fresh broccoli, save the stalk, peel, and slice it. Chop the rest of the broccoli into smaller florets, roughly equal in size.
If using frozen broccoli, place frozen florets in boiling water for 2-4 minutes until fork tender. Drain well before proceeding.
Feel free to substitute olive oil for some of the butter in any proportion you choose.
