American · dinner

Slow-Cooker Smothered Pork Chops

Slow-Cooker Smothered Pork Chops — from Ketogenic Woman's cooking video Watch how it’s made · 9:56

Video by Ketogenic Woman on YouTube · Open on YouTube

380 minServes 4620 kcal a serve
  • Carnivore
  • Keto (3.4 g net carbs a serve)
  • Gluten-free ingredients
  • Nut-free

Contains: Milk. Check labels on stock, sauces and spice mixes.

Each serve has about 37 g protein, mostly from the pork, and is rich in selenium and vitamin B6. The cream-cheese gravy makes it very high in saturated fat, so spoon on only part of it; the cook keeps the extra for another meal.

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Ingredients 7

Method

Tap a time to watch that step in the video.

  1. Season the pork chops on both sides with the salt and a pinch of white pepper. 1:39
  2. Heat the tallow in a cast-iron pan and sear the chops well on both sides and along the fatty edges, in batches if needed. 2:03
  3. Pour the broth into the hot pan and scrape up the browned bits. Put the chops in the slow cooker and pour the pan juices over them. 3:57
  4. Cover and cook on low for 5–6 hours, checking at 5 hours, until tender but not falling off the bone. 4:53
  5. Lift out the chops. Soften the cream cheese, whisk in a little of the hot cooking liquid, then whisk it into the slow cooker with the cream until smooth. 5:45
  6. Return the chops to the sauce to keep warm and serve smothered in the creamy gravy. 8:17

Tip. Serves 4. The cook used three chops with the same amount of sauce and kept the extra for another meal, so you don't need to use it all. Keto eaters can serve it with cauliflower mash and broccoli.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 4

Energy620 kcal2,590 kJ
Protein37 g73% of a day
Fibre0 g0% of a day
Carbohydrate3.5 g3.4 g net · 2.8 g sugars1% of a day
Fat51 g26 g saturated65% of a day
Sodium920 mg40% of a day

Where the energy comes from one serve

  • Net carbs 2%
  • Protein 24%
  • Fat 74%

Fits keto: 3.4 g net carbs a serve, with 74% of the energy from fat.

Vitamins & minerals % of a day, one serve · tap for more

Selenium High98%

54 µg a serve, mostly from pork chops (89%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin B6 High45%

0.8 mg a serve, mostly from pork chops (94%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Vitamin B12 High42%

1 µg a serve, mostly from pork chops (83%). 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 A High33%

301 µg a serve, mostly from cream cheese (58%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Zinc High29%

3.2 mg a serve, mostly from pork chops (89%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Omega-3 High22%

0.4 g a serve, mostly from cream cheese (49%). 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.

Potassium Source12%

570 mg a serve, mostly from pork chops (80%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Magnesium Source10%

41 mg a serve, mostly from pork chops (80%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Show the other 7
Calcium8%

102 mg a serve, mostly from cream cheese (55%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Iron8%

1.4 mg a serve, mostly from pork chops (78%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Vitamin E8%

1.2 mg a serve, mostly from cream cheese (43%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Vitamin D6%

1.2 µg a serve, mostly from pork chops (58%). 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.

Vitamin K2%

2.3 µg a serve, mostly from cream cheese (52%). 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.

Folate2%

9 µg a serve, mostly from cream cheese (57%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Vitamin C1%

0.9 mg a serve, mostly from pork chops (80%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

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 Ketogenic Woman; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.