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When I'm too busy to cook but don't want to rely on simple snacks like nuts and avocado, I often turn to sheet pan dinners to get me through.
We all love sheet pan meals because they require minimum prep time! You just need to place all of the ingredients in a tray or a large ovenproof skillet and let the oven do the work for you.
Just like any of our one-pot meals and tray bakes, these low-carb sheet pan pork chops are a great way to deal with busy weeknights. It's a great way to get speedy family-friendly in under an hour with minimum washing up to do.
Hands-on Overall
Nutritional values (per serving)
Net carbs5.6 grams
Protein25.7 grams
Fat31.4 grams
Calories417 kcal
Calories from carbs 6%, protein 25%, fat 69%
Total carbs9.1 gramsFiber3.5 gramsSugars3.6 gramsSaturated fat4.9 gramsSodium538 mg(23% RDA)Magnesium47 mg(12% RDA)Potassium755 mg(38% EMR)
Ingredients (makes 4 servings)
- 4 small or 2 large pork chops (450 g/ 1 lb)
- 4 tbsp Dijon mustard (62 g/ 2.2 oz)
- 6 tbsp extra virgin olive oil, divided (90 ml/ 3 fl oz)
- 1 clove garlic, minced
- 2 tbsp minced mixed herbs such as rosemary, sage, thyme and/or parsley
- 1 tbsp organic lemon zest
- 1/2 - 1 lemon, sliced, added for flavor boost
- 1/2 tsp sea salt, or to taste
- 1/4 tsp pepper, or to taste
- 1 pint whole shiitake mushrooms or white/brown mushrooms, sliced (227 g/ 8 oz)
- 1 pint whole cherry tomatoes (227 g/ 8 oz)
- 1 small red onion, cut into wedges (60 g/ 2.1 oz)
- Optional: dark leafy greens to serve
Instructions
- Preheat the oven to 220 °C/ 425 °F (conventional), or 200 °C/ 400 °F (fan assisted). Line a baking sheet with parchment paper.
- Place the pork chops, mushrooms, cherry tomatoes, and onion on a baking sheet with the sliced lemon. Season with salt and pepper.
- In a small bowl mix together 1 tablespoon olive oil, mustard, garlic clove, herbs, and lemon zest.
- Brush the sauce over the pork chops and drizzle the vegetables with the remaining olive oil.
- Transfer to the oven and bake for about 40 minutes until the pork chops reach an internal temperature of 63° C/ 145°F.
- Best eaten fresh with a side of leafy greens but leftovers can be stored in a covered container in the refrigerator for up to 4 days.
Ingredient nutritional breakdown (per serving)
| Net carbs | Protein | Fat | Calories |
|---|
| Pork, chops (loin), boneless, raw |
| 0 g | 23 g | 10.1 g | 189 kcal |
| Dijon mustard |
| 0.3 g | 0.6 g | 0.5 g | 9 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 20.3 g | 179 kcal |
| Garlic, fresh |
| 0.2 g | 0 g | 0 g | 1 kcal |
| Rosemary, fresh |
| 0 g | 0 g | 0 g | 1 kcal |
| Parsley, fresh (spices) |
| 0 g | 0 g | 0 g | 0 kcal |
| Lemon zest (peel), fresh |
| 0.1 g | 0 g | 0 g | 1 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0.1 g | 0 g | 0 g | 0 kcal |
| Shiitake mushrooms, raw |
| 2.4 g | 1.3 g | 0.3 g | 19 kcal |
| Tomatoes, cherry, fresh, all varieties |
| 1 g | 0.4 g | 0.2 g | 10 kcal |
| Onion, red, fresh |
| 1 g | 0.2 g | 0 g | 6 kcal |
| Lemon (whole), fresh |
| 0.5 g | 0.1 g | 0 g | 2 kcal |
| Total per serving |
| 5.6 g | 25.7 g | 31.4 g | 417 kcal |
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