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Day 3 Lunch: Pork Chops + Sautéed Green Beans & Garlic

Prep Time:

5 minutes

Cook Time:

12-15 minutes

Serves:

1

Level:

Beginner

About the Recipe

Juicy, crispy pork chops pan-fried to perfection in lard, served with tender green beans sautéed in garlic. This simple, satisfying meal delivers rich flavor and plenty of healthy fats.

Ingredients

Pan-Fried Pork Chops:

  • 1 medium pork chop (bone-in or boneless, about 6 oz)

  • 1 tablespoon lard (or bacon grease for extra flavor)

  • ½ teaspoon sea salt

  • ¼ teaspoon freshly ground black pepper

  • Pinch of garlic powder (optional for added flavor)


Sautéed Green Beans:

  • 1 cup fresh green beans, trimmed

  • 1 tablespoon lard or butter

  • 1 garlic clove, minced

  • Pinch of sea salt

  • Pinch of freshly ground black pepper

Preparation

Prepare the Pork Chop:

  1. Season the Pork Chop: Pat pork chop dry with a paper towel. Season both sides with sea salt, black pepper, and garlic powder (if using).

  2. Heat the Lard: Heat 1 tablespoon of lard in a skillet over medium-high heat.

  3. Pan-Fry the Pork Chop:

    • Add the pork chop to the hot skillet. Sear for 4-5 minutes on one side until golden brown and crispy.

    • Flip and cook for another 4-5 minutes on the other side until the internal temperature reaches 145°F (63°C).

  4. Rest the Pork Chop: Remove from the skillet and let rest for 2-3 minutes before serving.


Sauté the Green Beans:

  1. Prepare the Green Beans: Trim ends and rinse the green beans thoroughly.

  2. Heat Lard or Butter: In the same skillet (or a clean one), melt 1 tablespoon of lard or butter over medium heat.

  3. Add Garlic & Green Beans: Add minced garlic and sauté for 30 seconds until fragrant. Add green beans and cook for 4-5 minutes, stirring occasionally, until tender but slightly crisp.

  4. Season Lightly: Sprinkle with sea salt and black pepper. Stir well to combine.


Assemble & Serve:

  1. Plate Pork Chop & Green Beans: Arrange the pork chop and sautéed green beans on a plate.

  2. Optional Garnish: Garnish with fresh herbs or a sprinkle of smoked paprika for added flavor.


Ways to Make it Budget Friendly:

  • Buy Pork Chops in Bulk: Purchase family packs of pork chops when on sale and freeze extras for future meals.

  • Use Frozen Green Beans: Go for frozen green beans to save money without sacrificing flavor.

  • Render Your Own Lard: Save pork fat from cooking and render it into lard to use in future dishes, reducing the need to buy additional cooking fats.

  • Stretch with Extra Veggies: Add sliced zucchini or mushrooms to the green beans to stretch the dish without adding much cost.

  • Batch Cook for Multiple Meals: Make extra pork chops and store leftovers for a quick protein source in another meal.

  • Substitute with Bone-In Chops: Bone-in pork chops are often cheaper and add extra flavor when cooked.


Quick & Simple Flavor Boost Options (Optional):

  • Lemon Zest & Thyme: Add fresh lemon zest and thyme over the pork chop and green beans for a fresh, herby finish.

  • Parmesan Crumble: Sprinkle grated Parmesan over the green beans for a salty, nutty flavor.

  • Chili Flakes & Garlic Butter: Toss green beans in garlic butter with a pinch of red pepper flakes for heat and extra richness.

  • Mustard & Herb Glaze: Brush the pork chop with a mixture of Dijon mustard and herbs before serving for a tangy twist.

  • Balsamic Glaze Drizzle: Lightly drizzle balsamic glaze over the green beans for a slightly sweet and tangy contrast.

  • Paprika & Onion Powder Rub: Add a sprinkle of smoked paprika and onion powder to the pork chop before frying for extra depth.


Recipes Created by BloodSugarChef.com

Meal Plan by American Diabetes Society

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