Pork Chops with Herb Butter and Tenderstem Broccoli

Thick-cut pork chops seared until deeply golden, then finished under a melting pat of garlic-herb butter alongside quickly sautéed tenderstem broccoli. It's a restaurant-simple dinner that comes together in half an hour with almost no cleanup.

Why This Works for Intermittent Fasting

Pork chops are dense in protein and naturally satisfying, and the herb butter adds just enough fat to slow digestion and extend fullness without piling on carbohydrate. Tenderstem broccoli brings fiber and volume for very few calories, so the whole plate delivers strong satiety per calorie — ideal for breaking a fast or anchoring a single larger meal inside a tighter eating window.

Ingredients

• 4 bone-in pork chops (about 1-inch thick)
• 1 tbsp olive oil
• Sea salt and freshly ground black pepper, to taste
• 4 tbsp unsalted butter, softened
• 2 cloves garlic, minced
• 1 tbsp fresh parsley, finely chopped
• 1 tsp fresh thyme leaves, chopped
• 1 tsp lemon zest
• 1 lb (450g) tenderstem broccoli, trimmed
• 1 tbsp olive oil (for the broccoli)
• 1 clove garlic, thinly sliced
• Pinch of red pepper flakes (optional)

Instructions

1. Remove the pork chops from the fridge 20 minutes before cooking to take the chill off. Pat dry and season generously with salt and pepper on both sides.
2. In a small bowl, mash together the softened butter, minced garlic, parsley, thyme, and lemon zest. Set the herb butter aside.
3. Heat 1 tbsp olive oil in a large skillet over medium-high heat. Sear the pork chops for 4–5 minutes per side, until deeply golden and an internal temperature of 145°F (63°C) is reached. Transfer to a plate, top each chop with a spoonful of herb butter, and tent loosely with foil to rest.
4. While the chops rest, wipe out the skillet and heat 1 tbsp olive oil over medium-high heat. Add the sliced garlic and tenderstem broccoli, and sauté for 4–5 minutes, tossing frequently, until bright green and crisp-tender.
5. Season the broccoli with salt, pepper, and red pepper flakes if using.
6. Plate the pork chops with the melted herb butter pooling over the top, alongside the broccoli. Serve immediately.

Nutrition Per Serving

Fasting Compatibility

This dish works well for 16:8 and 18:6 protocols and makes an excellent OMAD centerpiece — the combination of protein and fat is filling enough to comfortably carry a single-meal day without a second course.

Related Recipes

• Pork Tenderloin with Mustard Cream Sauce
• Whole Roasted Chicken with Herb Butter
• Reverse-Seared Tomahawk Steak with Herb Butter

This recipe is for informational purposes only and is not medical advice. Always consult a qualified healthcare professional before making dietary changes, especially if you have an existing health condition.