Easy and Delicious Pork Chops (Low FODMAP)
20 Minutes prep • 15 Minutes cook • Low FODMAP • Serves 4 • Gluten-free • Ok to make ahead: Steps 1-2
These pork chops are so delicious and so easy to make, you may find yourself adding them to your weekly meal planning! A simple rub gives them excellent flavor, color, and crispiness. Delicious on their own, you may also serve them with my Spinach Alfredo and Buttery Mashed Yukon Gold Potatoes for an excellent combination sure to please a crowd. Serve these simple chops on a weeknight for the family, or on the weekend for a simple yet stunning main course for guests.
Ingredients: Dry Rub
(You may also use 2 1/2 tablespoons of your favorite dry rub if you prefer)
1 tablespoon gluten-free flour
1 teaspoon chili powder
1 teaspoon Smoke N Sanity Essence of Garlic Salt
1 teaspoon Smoke N Sanity Essence of Onion Salt
1/2 teaspoon smoked paprika
1/2 teaspoon ground black pepper
Ingredients: Pork Chops
4 pork chops, about 1-inch thick and 6 to 7 ounces each, (see note about meat below)
1 tablespoon avocado oil or vegetable oil
2 tablespoons chopped fresh parsley, optional
Directions
(1) Prepare the meat: This step is optional but results in more flavorful and tender meat. Remove pork from the package and put it in one layer on a rimmed plate or baking dish. Season both sides of each piece lightly with Kosher salt (no more than 1/4 teaspoon per side). Cover the dish with plastic wrap and refrigerate until ready to use, ideally about 4 hours before cooking or overnight
(2) Make the spice rub: In a small bowl, mix the flour, chili powder, garlic salt, onion salt, smoked paprika, and 1/2 teaspoon of black pepper. This is a delicious combination but, as noted, you may substitute your favorite low-FODMAP dry rub if you prefer.
(3) Remove the chops from the fridge and let them rest at room temperature for about 20 minutes. After 20 minutes, use a paper towel to pat the pork chops dry, then sprinkle both sides of the chops with the spice rub and press it into the meat with your fingers.
(4) Sear the chops: In a frying pan large enough to hold all the chops in one layer, heat the oil over medium-high heat. When the oil shimmers (and is hot) add the pork chops to the pan in one layer. Cook for 2- 3 minutes until golden brown on the bottom. Flip the pork chops over so the seared side is facing up. If the chops have a fatty edge, use kitchen tongs to hold each chop fat-side-down until it sizzles and browns slightly; about 30 seconds for each chop.
(5) Cook the chops: Reduce the heat to low, then cover the skillet with a lid. Cook for 5 to 8 minutes or until an instant-read thermometer reads 145 degrees F when inserted into the thickest part of the pork chop. The cook time will depend on how thick the chops are. If you don’t have an instant-read thermometer, cut into one of the chops and, if the juices run clear, it’s done.
(6) Rest the chops: Transfer the pork chops to a plate and cover loosely with foil. Let the chops rest for 5 minutes before serving.
(7) Plate and Serve: When ready to serve place a pork chop on each plate and drizzle the juice from the resting plate, and/or the frying pan, over each of the chops. Serve with my Spinach Alfredo and my Buttery Mashed Yukon Gold Potatoes for a wonderful combination.
A note about the meat: I used center-cut, bone-in, 1-inch thick chops for this recipe, but you can use thicker or thinner chops, with or without the bone, if you prefer. Note: thinner chops will cook much faster, so check for doneness before you think you need to. Bone-in chops add a minute or two of extra cook time, but the added flavor is worth the wait!
Eat and enjoy every bite because you can!
Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted.
Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com
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