British · dinner
Pork Chops with Creamy Wholegrain Mustard Sauce
Video by Kitchen Sanctuary on YouTube · Open on YouTube
- Keto (1.7 g net carbs a serve)
- Gluten-free with a swap: Check the stock and Worcestershire sauce are gluten-free
- Nut-free
Contains: Gluten, Fish, Milk. Check labels on stock, sauces and spice mixes.
Seared pork chops in a creamy wholegrain-mustard pan sauce: about 31 g protein and under 2 g net carbs a serve, two-thirds of the energy from fat, and rich in selenium and vitamins B6 and B12.
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Ingredients 10
Method
Tap a time to watch that step in the video.
- Heat the oven to 175 °C (350 °F). Season the chops on both sides with the salt and pepper. 0:27
- Heat the oil in a large frying pan over high heat and sear the chops about 3 minutes a side until golden. Move them to a baking tray and finish in the oven for 5–6 minutes, until no longer pink in the middle. 1:00
- Meanwhile turn the pan down to medium, pour in the stock and let it bubble for 3–4 minutes, stirring to lift the browned bits. 2:01
- Stir in the mustard, then the cream and Worcestershire sauce. Bring to the boil and simmer gently for about 5 minutes until slightly thickened. 2:15
- Rest the pork for 3–4 minutes, then plate it, pour over the sauce and finish with parsley and black pepper. 2:37
Tip. Nutrition assumes an average chop (about 110 g cooked meat each). Thinner pork steaks need 2–3 minutes less. The cook serves it with potatoes and green beans — keep the beans for keto.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 2%
- Protein 30%
- Fat 68%
Fits keto: 1.7 g net carbs a serve, with 68% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High86%
47 µg a serve, mostly from bone-in pork chops (94%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B6 High40%
0.7 mg a serve, mostly from bone-in pork chops (98%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Omega-3 High38%
0.6 g a serve, mostly from sunflower oil (75%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin B12 High35%
0.8 µg a serve, mostly from bone-in pork chops (93%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin K High32%
38 µg a serve, mostly from freshly chopped parsley (86%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Zinc High26%
2.8 mg a serve, mostly from bone-in pork chops (96%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin A Source15%
133 µg a serve, mostly from double cream (92%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Potassium Source11%
500 mg a serve, mostly from bone-in pork chops (86%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin E Source10%
1.4 mg a serve, mostly from sunflower oil (61%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Show the other 6
Magnesium9%
38 mg a serve, mostly from bone-in pork chops (79%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Iron7%
1.3 mg a serve, mostly from bone-in pork chops (75%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Calcium4%
53 mg a serve, mostly from bone-in pork chops (42%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin C4%
3.6 mg a serve, mostly from freshly chopped parsley (74%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin D4%
0.9 µg a serve, mostly from bone-in pork chops (79%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Folate2%
7.5 µg a serve, mostly from freshly chopped parsley (41%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Kitchen Sanctuary; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.