Tom Kerridge's sticky pork chops recipe
British chef Tom Kerridge is famous for making healthy eating easy with his fabulous ideas for simple, delicious, low-calorie meals – and, at 420 calories per portion, these sticky pork chops make a delicious lunch or midweek meal.
They're not fiddly to make, either; all you'll need to make the glaze are a few everyday store-cupboard ingredients. Meanwhile, the slaw is an easy combination of shredded cabbage, white wine vinegar and Greek yogurt.
"This recipe taps into everyone’s love of those all-American smoky flavours," Tom says. "It has a great barbecue-style glaze, but with much less added sugar. A fresh and crunchy slaw is the perfect foil for the sticky chops."
Ingredients
- 2 trimmed bone-in pork chops, i.e. all fat removed (250g/9oz each)
- 1 spritz of olive oil spray
- 1 pinch of sea salt and freshly ground black pepper
- 4 tbsp tomato ketchup
- 1 tbsp maple syrup
- 1 tbsp Worcestershire sauce
- 1 tbsp English mustard
- 0.5 tsp cayenne pepper
- 100 g red cabbage, finely shredded
- 100 g white cabbage, finely shredded
- 1 tbsp white wine vinegar
- 2 tbsp Greek yogurt (0% fat)
Details
- Cuisine: American-inspired
- Recipe Type: Pork chops
- Difficulty: Easy
- Preparation Time: 15 mins
- Cooking Time: 15 mins
- Serves: 2
Step-by-step
- Preheat the oven to 260°C/240°C fan/500°F/gas mark 10, or as high as it will go. Line an oven tray with baking parchment.
- 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.
- For the barbecue sauce, mix all the ingredients together in a small bowl.
- 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.
- Meanwhile, mix together all the ingredients for the slaw and season with salt and pepper.
- Remove the pork chops from the oven and run a cook’s blowtorch over them to blacken slightly. Serve with the crunchy slaw.
Recipe extracted from Lose Weight for Good by Tom Kerridge (published by Bloomsbury, £22 RRP, Hardback). Photography by Cristian Barnett.
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