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Day 3 Dinner: Grilled Garlic Pork Chops + Sautéed Zucchini

Prep Time:

5 minutes

Cook Time:

15-18 Minutes

Serves:

1

Level:

Beginner

About the Recipe

Juicy, tender pork chops infused with the flavors of garlic and rosemary, grilled to perfection and served with sautéed zucchini for a low-carb, nutrient-packed meal. This savory combination is both easy to prepare and incredibly satisfying.

Ingredients

Grilled Pork Chops:

  • 2 small bone-in or boneless pork chops (about 4-5 oz each)

  • 1 tablespoon olive oil (for grilling or pan-searing)

  • 1 teaspoon fresh rosemary, finely chopped (or ½ teaspoon dried rosemary)

  • 2 cloves garlic, minced

  • ½ teaspoon sea salt

  • ¼ teaspoon freshly ground black pepper

  • ¼ teaspoon smoked paprika (optional for extra depth)

Sautéed Zucchini:

  • 1 small zucchini, sliced into half-moons or rounds

  • 1 tablespoon olive oil or butter (for sautéing)

  • 1 garlic clove, minced (optional for extra flavor)

  • Pinch of sea salt

  • Pinch of freshly ground black pepper

  • ¼ teaspoon Italian seasoning (optional for added flavor)

Preparation

Prepare the Pork Chops:

  1. Preheat the Grill or Skillet:

    • Preheat the grill to medium-high heat or heat a cast-iron skillet over medium heat.

  2. Season the Pork Chops:

    • Pat the pork chops dry with paper towels to remove excess moisture.

    • Rub both sides of the pork chops with olive oil.

    • Season with sea salt, black pepper, smoked paprika (if using), minced garlic, and chopped rosemary.

  3. Grill or Pan-Sear the Pork Chops:

    • Grilling Option:

      • Place the pork chops on the grill.

      • Cook for 5-6 minutes per side until the internal temperature reaches 145°F (63°C).

    • Pan-Sear Option:

      • Heat 1 tablespoon of olive oil in a skillet over medium heat.

      • Add the pork chops and cook for 5-6 minutes per side until golden brown and cooked through.

  4. Rest the Pork Chops:

    • Transfer the pork chops to a plate and let them rest for 3-5 minutes before serving.


Prepare the Sautéed Zucchini:

  1. Heat the Skillet:

    • Heat a skillet over medium heat.

    • Add 1 tablespoon of olive oil or butter.

  2. Add Garlic (Optional):

    • Add the minced garlic and sauté for 30 seconds until fragrant.

  3. Sauté the Zucchini:

    • Add the sliced zucchini to the skillet.

    • Sprinkle with sea salt, black pepper, and Italian seasoning (if using).

    • Stir frequently and cook for 4-5 minutes until the zucchini is tender but still slightly crisp.

  4. Remove from Heat:

    • Remove from heat and set aside until ready to serve.


Assemble and Serve:

  1. Plate the Pork Chops and Zucchini:

    • Transfer the grilled pork chops to a plate.

    • Add the sautéed zucchini on the side.

  2. Optional Garnish:

    • Garnish with extra rosemary or a sprinkle of Parmesan for added flavor.


Tips to Make It Even Easier:

  • Use Pre-Minced Garlic: Save time by using pre-minced garlic or garlic paste.

  • Pre-Slice Zucchini: Prep the zucchini in advance and store in the fridge for up to 2 days.

  • Batch Cook Pork Chops: Grill or pan-sear extra pork chops and store in the fridge for quick meals throughout the week.

  • Air Fry for Convenience: Cook the pork chops in the air fryer at 375°F for 12-14 minutes for a hands-off cooking method.

  • Microwave Zucchini for Faster Cooking: If you’re short on time, microwave the zucchini for 2 minutes before sautéing to speed up the process.


Quick and Simple Flavor Boost Options (Optional):

  • Garlic Herb Butter Drizzle: Melt butter with garlic and rosemary, then drizzle over the pork chops before serving.

  • Lemon Zest for Brightness: Grate fresh lemon zest over the zucchini for a refreshing twist.

  • Parmesan on the Zucchini: Sprinkle grated Parmesan over the sautéed zucchini for a nutty finish.

  • Balsamic Glaze Drizzle: Drizzle sugar-free balsamic glaze over the pork chops for a tangy contrast.

  • Chili Flakes for Heat: Add crushed red pepper flakes for a spicy kick.

  • Fresh Basil Garnish: Sprinkle fresh basil over the zucchini for an herbaceous touch.


Recipes Created by BloodSugarChef.com

Meal Plan by American Diabetes Society

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