If you're looking for a delicious and protein-packed meal, look no further than 100 G Pork Chops (Loin Blade, Bone-In, Cooked, Braised). These pork chops pack a tasty punch and come in at 323 calories per serving.
In addition to being low in calories, pork chops are also a great source of protein. A single 4-ounce pork chop contains around 24 grams of protein, making it an ideal choice for athletes and fitness enthusiasts. In terms of minerals, pork chops are rich in iron, zinc, and selenium, all of which play important roles in maintaining a healthy immune system.
In this article, we'll explore some practical tips and strategies for incorporating pork chops into your diet and cooking them to perfection.
As mentioned earlier, a 100 G Pork Chops (Loin Blade, Bone-In, Cooked, Braised) serving contains 323 calories. This makes it a great option for those looking to maintain a calorie-controlled diet. If you're looking to reduce calories even further, consider swapping out the braised cooking method for grilling or baking. Both methods can enhance the flavor of the pork chops while reducing the overall calorie count of the dish.
Carbohydrate Content
Pork chops are a low-carbohydrate food, making them an ideal choice for those following a low-carb or ketogenic diet. A 4-ounce serving of pork chops contains less than 1 gram of carbohydrates. To further decrease carbohydrate content, pair pork chops with non-starchy vegetables such as broccoli or green beans.
Protein Content
Pork chops are an excellent source of protein, containing approximately 24 grams of protein per 4-ounce serving. Protein is important for muscle growth and repair, and can also help to promote feelings of fullness and satiety. To maximize protein intake, consider pairing pork chops with a side of quinoa or brown rice. Both foods are high in protein and can help to create a balanced meal.
Fat Content
Pork chops are a fat-containing food, but the majority of the fat is unsaturated. A 4-ounce serving of pork chops contains approximately 9 grams of fat, with less than 3 grams of saturated fat. To decrease fat content, trim any visible fat before cooking and opt for cooking methods such as grilling or baking instead of frying.
Mineral Content
Pork chops are a rich source of minerals, including iron, zinc, selenium, and phosphorus. These minerals are essential for maintaining healthy bones, nerve function, and immune function. To increase mineral intake, pair pork chops with mineral-rich sides such as sweet potatoes or spinach.
Vitamin Content
Pork chops are a good source of several vitamins, including vitamin B12, vitamin B6, and niacin. These vitamins are important for energy production, brain function, and healthy skin. To further boost vitamin content, add citrus fruits such as oranges or grapefruits to your meal. These fruits contain high amounts of vitamin C, which can help with absorption of other nutrients.
Health Benefits
In addition to being a tasty and nutritious food, pork chops have several health benefits. Studies have found that regularly consuming pork chops can help to improve muscle mass, reduce inflammation, and improve cardiovascular health. To maximize health benefits, pair pork chops with a variety of colorful fruits and vegetables, which are rich in antioxidants.
Cooking Tips
When cooking pork chops, it's important to use a meat thermometer to ensure that the internal temperature reaches 145°F to prevent the risk of foodborne illness. Additionally, avoid overcooking pork chops, as this can lead to a tough and chewy texture. Consider marinating pork chops prior to cooking to enhance their flavor and tenderness. Finally, let cooked pork chops rest for 5-10 minutes before slicing to allow the juices to redistribute and make for a more tender, flavorful dish.
Recipe Ideas
There are many delicious ways to incorporate pork chops into your diet. One simple yet flavorful recipe is to season pork chops with garlic, salt, and black pepper, and bake them in the oven alongside sliced potatoes and carrots. Another delicious option is to marinate pork chops in a mixture of soy sauce, brown sugar, garlic, and ginger, then grill until cooked through. Serve with grilled vegetables for a satisfying and healthy meal.
Storage Suggestions
Pork chops can be stored in the fridge for up to 3-4 days, or in the freezer for up to 6 months. To prevent freezer burn, be sure to wrap pork chops tightly in plastic wrap or aluminum foil. When storing cooked pork chops, place them in an airtight container and refrigerate for up to 4 days. To reheat, simply microwave or reheat in the oven until warmed through.
5 FAQs About Cooked Braised Pork Chops
1. How many calories are in a 100g cooked braised pork chop?
A 100g cooked braised pork chop, specifically a loin blade bone-in pork chop, contains 323 calories.
2. What are the benefits of eating pork chops?
Pork chops are a good source of protein, niacin, thiamin, vitamin B6, riboflavin, and zinc. They also provide a delicious way to add some variety and flavor to your meals.
3. How should I store my cooked braised pork chops?
After cooking, let the pork chops cool before storing them in an airtight container in the fridge. They should keep for up to 3 days in the fridge. If you want to keep them longer, you can freeze them for up to 6 months.
4. What are some ways to cook pork chops?
Pork chops can be cooked in a variety of ways, including grilling, baking, roasting, searing, and pan-frying. Braising is another option that involves slow-cooking the pork chops in liquid until they are tender and juicy.
5. Can I eat pork chops if I am on a diet?
Pork chops can be a part of a healthy diet when consumed in moderation and paired with nutritious sides such as vegetables and whole grains. It's important to choose lean cuts of pork and to watch your portion sizes to avoid consuming too many calories.