Keto Pork Chops With Roasted Broccoli and Fennel

By
Elaine Lemm
Elaine Lemm
Elaine Lemm
Elaine Lemm is a renowned British food writer, classically trained chef, teacher, and author with over 25 years of experience writing about British food and cooking.
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Updated on 06/29/21
Keto Pork Chops

The Spruce Eats / Elaine Lemm
Prep: 5 mins
Cook: 35 mins
Total: 40 mins
Servings: 2 servings
Yield: 2 pork chops
Nutrition Facts (per serving)
784 Calories
62g Fat
11g Carbs
43g Protein
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Nutrition Facts
Servings: 2
Amount per serving
Calories 784
% Daily Value*
Total Fat 62g 79%
Saturated Fat 27g 135%
Cholesterol 192mg 64%
Sodium 715mg 31%
Total Carbohydrate 11g 4%
Dietary Fiber 3g 10%
Total Sugars 4g
Protein 43g
Vitamin C 51mg 257%
Calcium 139mg 11%
Iron 2mg 10%
Potassium 889mg 19%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

This delicious keto pork chop recipe is a whole meal in one pan. It's great for a hearty midweek meal, and can easily be scaled up for more servings if you're feeding a family. It's also a great way to knock out some meal prep if you're just cooking for one—leaving you with a leftover chop and veggies for tomorrow's dinner or lunch.

Ingredients

  • 2 chop boneless pork chops, free-range and organic if possible

  • Kosher salt, to taste

  • Freshly ground black pepper, to taste

  • 2 tablespoons extra-virgin olive oil

  • 1 tablespoon butter

  • 1 cup broccoli florets

  • 1/4 cup dry white wine, such as sauvignon blanc

  • 1/2 cup chicken stock

  • 1/2 cup heavy cream

  • 1 tablespoon fennel fronds, finely chopped

  • 2 tablespoons grated Parmesan cheese

Steps to Make It

  1. Gather the ingredients. Heat the oven to 250 F and remove the pork chops from the refrigerator.

  2. Sprinkle salt and pepper evenly onto a chopping board. Press each pork chop into the seasoning, flip them over, and press again. Add a little more salt and pepper if more is needed on the other side.

  3. Heat a ridged grill pan over medium heat and add the olive oil and the butter. Once the butter is foaming, add the two pork chops and cook on one side for 7 minutes. Flip the chops over and cook a further 7 minutes. The fat on the chops should be nicely browned with good grill marks on the meat. When pressed in the center with a finger, the chops should be firm but not hard.

  4. Remove the chops from the pan and keep the pan to one side, unwashed. Place the chops into an ovenproof dish, cover with foil, and put into the warm oven to rest. 

  5. Break the broccoli florets and break into small pieces. Put the pan back over medium heat, add the florets, and cook them for 3 minutes, shaking the pan from time to time. The florets should start to color. Remove from the pan and keep to one side.

  6. Raise the heat under the pan slightly. Once hot, add the white wine to deglaze the pan and stir to scrape up any bits from cooking. Let the wine bubble to reduce to approximately one tablespoon.

  7. Lower the heat back to medium and add the chicken stock. Let it simmer until reduced by half. Stir the cream into the sauce and add the fennel fronds. Cook for a few minutes more. Add the broccoli to the sauce and stir in the Parmesan cheese.

  8. Remove the foil from the pork chops, pour the sauce and veggies over, and serve.

Tips

  • Use free-range pork for especially tasty and tender meat.
  • Always remove meat from the refrigerator to allow it to come to room temperature before cooking; otherwise, it will take longer to cook and the meat will become tough.
  • Switch out the fennel for finely chopped parsley or dill for a different flavor combo.
  • Dry white wines like Sauvignon blanc are acceptable on the Keto diet in small amounts. But, if you prefer, you can leave it out and simply substitute equal measure of additional stock or water and a squeeze of lemon.