Tender grilled pork chops paired with a naturally sweet and aromatic apple-ginger reduction. A balanced, high-protein meal with anti-inflammatory properties and rich flavor contrast.
Preparation Time
- Prep: 15 minutes
- Cook: 20 minutes
- Total: 35 minutes
- Servings: 4
Ingredients
For the Pork Chops:
- 4 bone-in pork chops (5–6 oz each, trimmed)
- 1 tbsp olive oil
- 1 tsp sea salt
- ½ tsp ground black pepper
- ½ tsp ground cumin (optional)
- 1 tsp dried thyme or rosemary
For the Apple-Ginger Sauce:
- 2 medium apples, peeled and diced
- 1 tbsp fresh ginger, grated
- 1 small shallot, finely chopped
- 1 tbsp apple cider vinegar
- ½ cup low-sodium vegetable or chicken broth
- 1 tsp honey (optional)
- 1 tsp olive oil
Instructions
- Season pork chops with olive oil, salt, pepper, cumin, and herbs. Let sit at room temperature while preparing the sauce.
- In a saucepan, sauté shallot and ginger in olive oil for 2 minutes over medium heat.
- Add diced apples, vinegar, broth, and honey. Simmer uncovered for 8–10 minutes until soft. Mash slightly for a chunky sauce or blend for a smooth finish.
- Preheat grill or grill pan to medium-high.
- Grill pork chops for 4–5 minutes per side, or until internal temperature reaches 145°F (63°C).
- Rest chops 5 minutes, then serve with warm apple-ginger sauce.
Estimated Nutritional Value (Per Serving)
| Nutrient | Approximate Amount |
|---|---|
| Calories | ~290 kcal |
| Protein | ~30 g |
| Carbohydrates | ~9 g |
| Fiber | ~2 g |
| Total Fat | ~15 g |
| Saturated Fat | ~3.5 g |
| Sodium | ~280 mg |
| Vitamin B6 | ~40% DV |
| Zinc | ~30% DV |
Evidence-Based Health Benefits
1. Pork chops provide complete protein and B vitamins
Pork is a high-quality source of protein and key micronutrients like thiamin, niacin, and selenium, which are important for metabolism and immune health.
Reference: McNeill SH et al., 2012. Meat Science.
2. Apples aid digestion and cardiovascular support
Apples offer fiber and quercetin, a polyphenol shown to reduce oxidative stress and support heart health.
Reference: Hyson DA, 2011. Nutrition Journal.
3. Ginger supports anti-inflammatory pathways
Gingerol, the active compound in fresh ginger, helps reduce inflammation and improve digestive function.
Reference: Daily JW et al., 2015. Evidence-Based Complementary and Alternative Medicine.
Kitchen Tips
- Let the meat rest after grilling to retain moisture.
- If you don’t have a grill, use a cast-iron skillet or bake at 400°F (200°C) for 20–22 minutes.
- For a lighter version of the sauce, omit the honey or use unsweetened applesauce as a base.
- Use tart apples (like Granny Smith) for a brighter contrast.
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