When You’re Craving a Healthy Meal Chop Chop
Aug 29, 2024A Recipe to Cook The Best Air-Fried Pork Chops for Dinner or Meal Prepping in 30 Minutes or Less
If you're like me, finding a balance between tasty meals and staying on track with your fitness goals can be a challenge. But who says you can’t have the best of both worlds? Let me introduce you to a recipe that has become a game-changer in my household and meal-planning routine—Air-Fried Pork Chops! This dish is not only delicious but also packed with health benefits that make it perfect for anyone focused on fitness and nutrition. I’m telling you–it stays on repeat around here! So now that we’ve established this recipe tastes good, let me tell you how it’s good for you!
- A Lean Source of Protein Pork chops, especially when trimmed of excess fat, are a fantastic source of lean protein. Protein is essential for muscle repair and growth, especially after a tough workout. Each serving of these air-fried pork chops provides (on average) 52 grams of protein, which supports muscle recovery and keeps you feeling full longer. According to the National Institutes of Health, incorporating lean protein into your diet can also help with weight management by boosting metabolism and reducing appetite.
- Healthy Fats with Olive Oil Olive oil is a staple in this recipe, and it’s more than just a flavor enhancer. Rich in monounsaturated fats, olive oil has been shown to improve heart health by lowering bad cholesterol levels. The American Heart Association recommends using olive oil in place of saturated fats to reduce the risk of heart disease. By incorporating olive oil into your cooking, you’re not only making your meals taste better but also supporting your overall cardiovascular health.
- The Magic of Air Frying Air frying is a fantastic alternative to traditional frying methods. It uses significantly less oil, which means fewer calories and less fat in your meal without sacrificing that crispy texture we all love. Studies have shown that air frying can reduce the amount of fat in foods by up to 75%, making it a great option for those watching their calorie intake. Plus, air frying helps preserve more nutrients in the food compared to deep frying, so you’re getting more of the good stuff in every bite.
- Meal Planning Made Easy This recipe is not only quick and easy but also perfect for meal prepping. You can cook a batch of these pork chops and store them in the fridge for up to four days. Pair them with a side of steamed vegetables or a fresh salad, and you’ve got a balanced meal ready to go. Meal planning is a powerful tool for staying on track with your fitness goals, as it helps you control portions, reduce unhealthy snacking, and ensure you’re getting the nutrients your body needs to thrive.
Ready to give it a try? Here’s what you’ll need:
- 2 center-cut bone pork chops (1.5 - 2 in thick)
- 1-2 tbsp olive oil
- 1 1/2 tsp salt
- 1 1/2 tsp ground black pepper
- 1/2 tsp onion powder
- 1/2 tsp garlic powder
- 1/4 tsp oregano or Italian seasoning
Instructions:
- Preheat your air fryer to 400 degrees for 5 minutes
- Rinse pork chops with cold water then pat dry completely with a paper towel
- In a small bowl mix together all dry ingredients
- Spread olive oil evenly over the pork chop then rub the seasoning on the pork chop, using all the seasoning from the bowl
- Cook pork chops in the air fryer for 12 min then flip and cook for 6 more minutes
With the right recipes, staying fit and eating well doesn't have to be a struggle. These air-fried pork chops prove that you can enjoy flavorful, satisfying meals that align with your health and fitness goals. So, give this recipe a try—I promise your taste buds and your body will thank you!
Get my meal plans with my 1 on 1 online coaching!
Xo,
Coach Tatiana
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