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Pork chops with roasted Brussels Sprouts & Garlic Mayonnaise

A keto-friendly dinner recipe for Pork Chops with Roasted Brussels Sprouts & Garlic Mayonnaise for two adults, including extra calories for the OMAD (one meal a day) person.
Prep Time15 minutes
Cook Time40 minutes
Servings: 2
Cost: £12

Ingredients

For Pork Chops & Brussel Sprouts:

  • 2 bone-in pork chops about 200g each
  • 300 g Brussels sprouts trimmed and halved
  • 2 tablespoons olive oil for roasting Brussels sprouts
  • 1 tablespoon butter for cooking the pork chops
  • 1 teaspoon garlic powder for pork chop seasoning
  • 1 teaspoon smoked paprika for pork chop seasoning

Salt and pepper (to taste)

  • For Garlic Mayonnaise:
  • 2 large egg yolks
  • 1 teaspoon Dijon mustard
  • 1 garlic clove finely grated or minced
  • 150 ml olive oil
  • 1 tablespoon lemon juice
  • Salt to taste

Instructions

Preheat oven and prep Brussels sprouts:

  • Preheat the oven to 200°C (180°C fan)/400°F.
  • Trim and halve the Brussels sprouts. Toss them with 1 tablespoon of olive oil, salt, and pepper. Spread them out on a baking tray and roast for 25-30 minutes, flipping once halfway through, until they’re crispy and golden brown.

Cook the pork chops:

  • Heat 1 tablespoon of butter in a large frying pan over medium-high heat.
  • Season the pork chops with garlic powder, smoked paprika, salt, and pepper.
  • Cook the pork chops for about 4-5 minutes on each side, until golden brown and cooked through (internal temperature should reach 63°C/145°F). Let them rest for a couple of minutes before serving.

Prepare the garlic mayonnaise:

  • In a bowl, whisk together the egg yolks and Dijon mustard. Add the garlic and a pinch of salt.
  • Slowly pour in the olive oil, a drop at a time, while whisking constantly to emulsify. Gradually add more oil as the mixture thickens.
  • Once the mayonnaise reaches a thick consistency, add the lemon juice and adjust seasoning if needed.

Serve:

  • Plate the pork chops, roasted brussels sprouts, and serve with a generous drizzle of garlic mayonnaise on the side.

For the OMAD person:

    Extra Calories:

    • Since the OMAD person needs to meet their keto nutrient requirements, consider adding a side of avocado slices (1 medium avocado) or a side of cheese (about 50-75g) to increase both fat and protein content. This will help them reach their daily caloric needs, as a single pork chop with the Brussels sprouts and mayonnaise will be filling but might not fully meet the higher calorie requirement of the OMAD diet

    Notes

    Nutritional Breakdown (Approximate Per Person)
    Here’s the summarized macro nutrient breakdown for each person, OMAD (One Meal A Day) and Normal (two meals per day), based on the Pork Chops with Roasted Brussels Sprouts & Garlic Mayonnaise recipe:
    For the Normal Keto (Evening meal)
    Per Serving:
    Calories: ~900–1000 kcal
    Protein: ~35g
    Fat: ~75g
    Carbohydrates: ~15g
    Fibre: ~5g
    Net Carbs: ~10g
    For the OMAD (One Meal a Day)
    Since the OMAD person is eating only one meal for the day, they may need additional calories and fat. To meet their caloric requirements, here are adjustments:
    Additional Ingredients for OMAD:
    1 medium avocado (for extra calories and fat)
    50–75g cheese (e.g., cheddar, for extra protein and fat)
    Adjusted Macro Breakdown for OMAD Person (with avocado and cheese):
    Calories: ~1300–1500 kcal
    Protein: ~45–50g
    Fat: ~110–120g
    Carbohydrates: ~20g
    Fibre: ~7g
    Net Carbs: ~13g