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.
- Suitable for diets:
- Dairy-Free
- Gluten Free
- High-Protein
- Paleo
Why Diabetes Friendly?
- High in Protein: Pork chops provide a good source of protein without significantly raising blood sugar levels.
- Low-Carb Marinade: The mustard, herbs, and lemon-based marinade has little to no carbohydrates, helping maintain stable blood glucose.
- Healthy Fats: Olive oil is a heart-healthy fat, which is beneficial for individuals managing diabetes and cardiovascular health.
- Low Sodium Option: By controlling the salt content, the dish can be kept low in sodium, important for those monitoring blood pressure.
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Equipment
- Grill Pan
Ingredients
- pork chops (boneless, about 4-5 oz each) 4
Mustard & Herb Marinade:
- balsamic vinegar 2 tbsp
- Dijon mustard 1 tbsp
- olive oil 1 tbsp
- garlic (minced) 1 clove
- thyme (fresh, chopped (or 1/2 teaspoon dried thyme)) 1 tsp
- pepper ½ tsp
- lemon (juiced) ½
- salt 1 pinch
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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.
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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.
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FAQ
Can I use bone-in pork chops instead of boneless?
Yes, you can. However, bone-in pork chops may require additional cooking time.How can I ensure the pork chops remain juicy?
Do not overcook the pork. Using a thermometer and allowing the pork to rest after cooking will help retain its juices.Can I make this recipe ahead of time?
You can marinate the pork chops up to 24 hours in advance and store them in the fridge until you're ready to cook.What are some side dishes that pair well with pork chops?
Consider pairing with roasted vegetables, a side salad, or cauliflower mash to keep the meal low-carb and diabetes-friendly.Can I freeze marinated pork chops?
Yes, you can freeze the pork chops in the marinade for up to 3 months. Thaw in the fridge before cooking.
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Nutrition
Per serving
Calories: 222.2kcal
Carbohydrates: 3.4g
Fiber: 0.7g
Sugar: 1.6g
Fat: 11.6g
Saturated Fat: 3.3g
Trans Fat: 0.1g
Protein: 24.9g
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.
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