November 2, 2024

High Protein Meals: Korean Style Pork Chops

If you’re on the hunt for a healthy, high-protein meal that doesn’t compromise on flavor, look no further than this Korean style pork loin chops. At just 160 calories and a whopping 23 grams of protein per serving, they’re a fantastic option for anyone looking to reduce calorie intake without skimping on taste. Today, I’m excited to share a quick and easy recipe that elevates these juicy chops with a spicy, savory sauce. Let’s get cooking!

Marinade Magic

To kick things off, we’ll prepare a simple marinade that infuses the pork with incredible flavor. Here’s what you’ll need:

Ingredients for the Marinade:

2 tbsp (56g) low-sodium soy sauce

1 tbsp (28g) balsamic vinegar
Pinch of salt
Freshly cracked black pepper

¾ teaspoon baking powder

For this recipe, I’m using 3 thick pork chops—about 2 inches thick. A serving is one 8 ounce pork chop.

Preparation Steps:

Score the Fat: Make a few small cuts along the fat edge of each chop. This prevents curling while cooking and helps them cook evenly.

Marinate: In a bowl, combine the marinade ingredients and toss the pork chops until they’re well coated.
Cornstarch Coating: Add 1-2 tbsp (28g-56g) cornstarch and mix until the chops are evenly coated. This will help create a lovely crust when cooked.

Sauce Ingredients

Now, let’s prepare a flavorful sauce that complements the pork beautifully. Gather the following:

7 cloves of garlic (or less if you prefer)
4 chili peppers (adjust the heat to your liking)
1 inch of ginger, peeled and finely grated

3-4 tbsp of soy sauce
Water (3-4 tbsp)
1 tbsp (28g) brown sugar or honey

I like to slice the chili peppers in half to release their heat, but if you prefer milder flavors, leave them whole.

Cooking the Chops

Method:

Preheat Your Pan: Heat a non-stick ceramic pan over medium-high heat. You can use a bit of homemade pork fat for extra flavor, but it’s not necessary if your pan is good quality.
Cooking Time: Sear the pork chops for about 3-4 minutes on one side until they’re golden brown. They won’t be fully cooked through yet—don’t worry, they’ll finish in the sauce.
Flip and Brown: After they’re beautifully browned, flip the chops. At this point, they may still be a bit raw inside, but we’ll finish cooking them soon.
Airfryer is another way you can fry the chops.

Making the Sauce:

Add More Flavor: Once the chops are taken off the pan, add a bit more pork fat if desired. Toss in the chopped chili peppers, garlic, and ginger.
Deglaze the Pan: Pour in about 3-4 tbsp of soy sauce to deglaze the pan, scraping up all those tasty bits. Add 3-4 tablespoons of water.
Sweeten It Up: Stir in 1 tbsp (28g) brown sugar or honey to balance the flavors.
Thicken the Sauce: Let the sauce simmer until it begins to thicken. If you like more sauce, feel free to double the ingredients.
Combine and Cook: Add the pork chops back into the pan, tossing them in the sauce, and let them cook for an additional 2-3 minutes until they’re cooked through.

Finishing Touches:

Top with chopped green onions for a fresh burst of flavor. If you’d like to add more nutrition, toss in some sliced onions or bell peppers to the sauce.

Serve and Enjoy!

Your pork chops should now be perfectly cooked, juicy, and packed with flavor. This dish proves that eating high-protein meals doesn’t have to be boring or tasteless. Serve them up with a side of steamed veggies or over a bed of rice, and you’ve got a wholesome meal ready to enjoy!

Final Thoughts

This spicy pork loin recipe is not only delicious but also a fantastic way to incorporate more protein into your diet. Plus, it’s quick enough to whip up on a busy weeknight! So gather your ingredients and get ready to savor every bite of these mouthwatering pork chops. Happy cooking!