“Fatty pork chops are a great option to enjoy on keto! Here, they are served with a beautiful ratatouille-like vegetable mix that features a mountain of freshly chopped herbs. It’s a great dinner for any time of the year! – Monya
Fats of Life® is a keto and low carb recipe blog that I love to run as a hobby in my spare time. I am also the author of the best-selling Keto Kitchen Series of cookbooks. This includes my debut best-seller Keto Kitchen (2020). The fun and exciting Lazy Keto Kitchen (2021). And, the clever and inspiring Budget Keto Kitchen (2022). My 4th cookbook, Quick Keto Kitchen (2023) is as fantastic as the first three, and packed with spectacular, easy creations!
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More on Pork Chops with Herby Vegetables…
Fatty pork chops are succulent cuts that provide an excellent source of healthy fats and essential nutrients. The fat not only enhances their flavour but also ensures the chops remain moist when cooked to perfection.
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Accompanying the humble pork chop is a vibrant and nutritious ratatouille-style vegetable stir fry. It boasts a subtle, beautiful hint of tarragon, then I finish it with a generous amount of chopped basil and parsley. The colourful medley of courgette, aubergine, red pepper, and tomatoes provides a plethora of vitamins and minerals. Courgette and aubergine are low in carbs and high in fibre, promoting digestive health. Red peppers contribute essential antioxidants, while tomatoes provide a lycopene boost.
The real star of this vegetable fiesta, is the generous helping of basil and parsley. These fresh herbs infuse the dish with a fresh and aromatic essence while adding immune-boosting properties.
Combining the indulgence of pork chops with the nourishing goodness of this herby vegetable mix showcases all the possibilities of the keto diet.
It is important to note that to maintain ketosis, it’s essential to track carbohydrate intake and ensure it aligns with your daily macro goals. Consulting with a healthcare professional is advised before making significant dietary changes. Scroll to the bottom to see the full macros and allergens for this Pork Chops with Herby Vegetables dish, as well as all the Pork recipes on Fats of Life®.
Pork Chops with Herby Vegetables
Per serving
Ingredients
For the herby vegetables
- 40 g (1.4 oz) unsalted butter
- 1 red bell pepper, diced 1cm
- 1 medium courgette, diced 1cm
- 1 medium aubergine , diced 1cm
- 3 medium tomatoes, roughly chopped
- 2 cloves garlic, peeled and crushed with a garlic press
- 1 tsp dried tarragon, (or 1 TB freshly chopped)
- 50 g (1.8 oz) no-sugar added ketchup
- generous handful fresh basil leaves, finely sliced (approx. 7g / 12 leaves)
- generous handful fresh parsley leaves, finely chopped (approx. 5g)
Forthe pork chops
- 4 pork chops , (approx. 170-190g each)
- salt and freshly ground black pepper
- drizzle olive oil
Instructions
- Melt the butter in your largest non-stick pan or wok over high heat. Once foaming, add the diced red pepper, courgette and aubergine and toss to coat in the butter. Stir continuously for 6-7 minutes until the vegetables start to soften and caramelise. Season with salt and pepper, then add the tomatoes, garlic and dried tarragon and continue to cook for 2-3 more minutes.
- Next, add the ketchup and a small dash of water, then reduce the heat to medium low. Leave to simmer for 15 minutes, stirring occasionally. Just before serving, stir through all the chopped herbs.
- Meanwhile, brush the pork chops lightly with a little olive oil and season with salt and pepper. Heat a griddle pan over high heat. Once smoking hot, cook the chops until visibly charred on all sides, approx. 6-8minutes depending on how thick they are. You may need to cook them in batches in which case you can leave the cooked ones in a warm oven (100°C, fan-assisted) until all the chops are done. Alternatively, pop them in the air-fryer (air-fryer setting, 200°C for 10-12 minutes) or grill them on the BBQ if its sunny out!
USEFUL TIPS:
- Be sure to dice the vegetables very small as this will ensure quicker, even cooking. This takes a bit of time, but its well worth the effort!
- If you cannot find dried tarragon, finely chop the leaves of a few fresh tarragon sprigs until you have approx. 1 tablespoon. Remember, dried herbs are usually more concentrated in flavour than fresh herbs. Fresh herbs will always get my vote, but they aren’t always available (and often tricky to use up), so this is a useful thing to know if your pantry is stocked with a variety of dried herbs.
- Before frying any chops, I like to initially use my tongs to position them standing up, side by side (on their fatty spines) in the hot pan or BBQ grill standing up so that this fatty end comes into direct contact with the hot pan / BBQ grill for a minute or two. This will ensure the fat crisps up beautifully.
- Skip the pork chops and serve the delicious herby vegetables with your favourite fish.
My name is Monya Kilian Palmer. If you loved this recipe, please follow and tag me @mkilianpalmer on Instagram so we can all see your lovely creations!
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The links above will take you to Amazon UK. For USA and other countries, see the global Amazon links here: Keto Kitchen ; Lazy Keto Kitchen ; Budget Keto Kitchen ; Quick Keto Kitchen.
Nutritional Information per serving
Calories 721Kcal / 3017kJ
Fat 55g
Carbohydrates 10g
Protein 46g
Allergens
Milk
See all the Pork recipes on Fats of Life:
Disclaimer: The nutritional analysis, macro and allergen breakdown of the recipes on this site have been manually and carefully calculated using the cloud-based software NUTRITICS®. NUTRITICS® is fully approved by the relevant Trading Standards organizations and is EU and FDA-compliant. The macro calculations are provided as a courtesy to you based on the author's weighing of ingredients when creating the dishes. If Erythritol (a sugar polyol) has been used in any of the recipes, it has already been manually excluded from the final carbohydrate count. The author is a chef - not a medical professional - and this website has been designed to provide you with recipe ideas to suit the low carb lifestyle you have discussed with your GP.
1 Comment
Drop me a line if you have any questions or comments about this recipe. I will do my best to reply as soon as possible! Monya xxx