Tom Kerridge’s Sticky Pork Chops

Get saucy with Tom Kerridge’s perfectly sticky pork chops

Healthy Diet

By Healthy Diet

Serves: 2
cals 296
Tom Kerridge’s Sticky Pork Chops

Ingredients

  • 2 x 250g bone-in pork chops, trimmed, i.e. all fat removed
  • Sea salt and freshly ground black pepper
  • Olive oil spray

For the barbecue sauce

  • 4 tbsp tomato ketchup
  • 1 tbsp maple syrup
  • 1 tbsp Worcestershire sauce
  • 1 tbsp English mustard
  • ½ tsp cayenne pepper

For the slaw

  • 100g red cabbage, finely shredded
  • 100g white cabbage, finely shredded
  • 1 tbsp white wine vinegar
  • 2 tbsp 0% fat Greek yoghurt

Method

  1. Preheat the oven to 260C/240C fan/Gas 9. Line an oven tray with baking parchment.
  2. Season the pork chops on both sides with salt and pepper. Heat a griddle pan over a high heat. Spray both sides of the chops with a few sprays of oil. When the griddle is smoking hot, add the chops and cook for 2 minutes on each side or until well charred. Set aside on the lined oven tray.
  3. For the barbecue sauce, mix all the ingredients together in a small bowl.
  4. Coat the pork chops in the sauce, on both sides. Cook on the top shelf of the oven for 10 minutes or until cooked through.
  5. Meanwhile, mix together all the ingredients for the slaw and season with salt and pepper.
  6. Remove the pork chops from the oven and run a cook’s blowtorch over them to blacken slightly. Serve with the crunchy slaw.

This lean meat is a rich source of protein, which is vital for your overall health, as it builds and repairs muscle and other tissues.

Nutrition: per serving

cal

296

fat

7.4g

sat fat

2.2g

carbs

21.8g

sugar

19.9g

fibre

3.2g

protein

36.3g

salt

2.2g