Garlic and Herb Pork Chops (Air Fryer Version)
Garlic and herb pork chops are a delicious, diabetic-friendly dinner option that is rich in protein and essential nutrients. Cooking them in the air fryer keeps them tender and flavorful while reducing the need for excessive oil.
Prep Time: 40 minutes
Cook Time: 25 minutes
Portions: 4
Glycemic Index (GI): 25 (Low)
Glycemic Load (GL): 5 (Low)
Ingredients:
- 4 lean pork chops
- 3 cloves garlic, minced
- 2 tablespoons fresh thyme, chopped
- 2 tablespoons fresh rosemary, chopped
- 3 tablespoons olive oil
- Juice of 1 lemon
- Salt and pepper, to taste
- Cooking spray
Instructions:
- Marinate the Pork Chops:
- Prepare Marinade: In a bowl, mix the minced garlic, chopped thyme, chopped rosemary, olive oil, lemon juice, salt, and pepper.
- Marinate: Place the pork chops in a resealable plastic bag or a shallow dish and pour the marinade over them. Ensure the chops are well-coated. Marinate in the refrigerator for at least 30 minutes.
- Preheat the Air Fryer:
- Preheat your air fryer to 375°F (190°C).
- Cook the Pork Chops:
- Prepare the Air Fryer: Lightly spray the air fryer basket with cooking spray to prevent sticking.
- Air Fry: Place the marinated pork chops in a single layer in the air fryer basket, ensuring they do not overlap. Cook for 12-15 minutes, flipping halfway through. The internal temperature should reach 145°F for perfectly cooked pork chops.
- Prepare the Side Dishes:
- Roasted Brussels Sprouts: Trim and halve the Brussels sprouts. Toss with olive oil, salt, and pepper. Roast in the air fryer at 375°F for about 15 minutes, shaking the basket halfway through.
- Mashed Cauliflower: Steam or boil cauliflower florets until tender. Drain and transfer to a food processor. Add a bit of olive oil, a clove of garlic, salt, and pepper. Blend until smooth and creamy.
- Assemble the Plate:
- Serve the garlic and herb pork chops with the roasted Brussels sprouts and mashed cauliflower for a balanced and satisfying dinner.
Enjoy these tender, flavorful garlic and herb pork chops for a dinner that supports your health goals while satisfying your taste buds!