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Marinated Grilled Pork Chops

These juicy pork chops, marinated in a savoury mustard and herb blend, offer a diabetes-friendly, low-carb meal that's full of flavour and protein. Pair them with roasted vegetables or a fresh green salad for a balanced, blood-sugar-friendly dinner that's both satisfying and nutritious.
Servings: 4
Calories: 222.2kcal
Prep Time10 minutes
Cook Time12 minutes
Marinating2 hours
Total Time2 hours 22 minutes

Ingredients

  • 4 pork chops boneless, about 4-5 oz each

Mustard & Herb Marinade:

  • 2 tbsp balsamic vinegar
  • 1 tbsp Dijon mustard
  • 1 tbsp olive oil
  • 1 clove garlic minced
  • 1 tsp thyme fresh, chopped (or 1/2 teaspoon dried thyme)
  • ½ tsp pepper
  • ½ lemon juiced
  • 1 pinch salt

Equipment

  • Grill Pan

Instructions

  • In a small bowl, whisk together the balsamic vinegar, Dijon mustard, olive oil, minced garlic, thyme, black pepper, and lemon juice. Add a small pinch of salt, if desired.
    2 tbsp balsamic vinegar, 1 tbsp Dijon mustard, 1 tbsp olive oil, 1 clove garlic, 1 tsp thyme, ½ tsp pepper, ½ lemon, 1 pinch salt
  • Place the pork chops in a shallow dish or resealable plastic bag.
    4 pork chops
  • Pour the marinade over the pork chops, ensuring they are well-coated.
  • Cover and refrigerate for at least 30 minutes, or up to 2 hours for more flavour.
  • Grill or pan-sear the pork chops, cooking for 4-5 minutes per side, or until the internal temperature reaches 145°F.

Cooking Tips

  • Marinate Longer for More Flavour: Although 30 minutes is enough, marinating for up to 2 hours or overnight enhances the flavour.
  • Check Internal Temperature: Pork is safe to eat when it reaches an internal temperature of 145°F. Use a meat thermometer to avoid overcooking.
  • Rest Before Serving: Let the pork chops rest for a few minutes after cooking to allow juices to redistribute, making them more tender.
  • Grill or Pan-Sear: Both cooking methods yield delicious results, but pan-searing can give a better crust if you don’t have access to a grill.
  • Thicker Chops Require More Time: Adjust the cooking time depending on the thickness of the pork chops to ensure they cook evenly.

Nutrition

Nutrition Facts
Marinated Grilled Pork Chops
Amount per Serving
Calories
222.2
% Daily Value*
Fat
 
11.6
g
18
%
Saturated Fat
 
3.3
g
21
%
Trans Fat
 
0.1
g
Cholesterol
 
76
mg
25
%
Sodium
 
107.8
mg
5
%
Potassium
 
465.6
mg
13
%
Carbohydrates
 
3.4
g
1
%
Fiber
 
0.7
g
3
%
Sugar
 
1.6
g
2
%
Protein
 
24.9
g
50
%
Vitamin C
 
8.2
mg
10
%
Vitamin D
 
0.5
µg
3
%
Calcium
 
20.5
mg
2
%
Iron
 
0.9
mg
5
%
Magnesium
 
34.7
mg
9
%
Zinc
 
1.8
mg
12
%
* Percent Daily Values are based on a 2000 calorie diet.