Spicy pork chop

Low Fat Sweet & Spicy Pork Chop Recipe

 By Rob Poulos On September 11, 2012

Eating pork for most of us means enjoying a couple slices of bacon
once in awhile, but pork chops are a great substitution. They are
thick and take on any flavor profile so you can dress them up just
as you would a porterhouse.

The key to choosing leaner pork chops is to find boneless, center cut pork chops that aren’t laden with too much fat. A quick look through the pork section will help you find these leaner cuts so you can enjoy a hearty meal without piling on the fat. This sweet & spicy recipe will go great with any variety of vegetable or side, so let your imagination guide you!


  • ¼ onion, chopped

  • 2 boneless pork chops

  • 3 tbsp. apricot jam

  • 1 tsp. sea salt

  • 1 tbsp. black pepper

  • 1 cup hot salsa

  • 3 tbsp. water

  • 2 tbsp. garlic, chopped


  1. Combine jam, salsa, water, onion, garlic, salt and pepper in a bowl. Be sure to taste it to make sure it has the right heat to sweet ratio.

  2. Poke a few holes in each pork chop on both sides so the flavors sink into the meat.

  3. Season pork chops with salt and pepper and add to a sauce pot with a lid. The pot should be deep enough for the pork chops and sauce.

  4. Pour salsa-jam mixture over pork chops.

  5. Turn stove on medium heat until sauce begins to boil.

  6. Reduce to a simmer and cover.

  7. Flip chops every 8 minutes, and cover again with sauce.

  8. After 20 minutes sauce will be thick and pork chops should have an internal temperature of at least 145°.

  9. Let chops sit in sauce for 3 minutes.

  10.  Spoon sauce over chops and serve.

Nutrition Facts Per Serving

Calories: 254
Servings: 2
Serving Size: 1 pork chop with 1/3 cup sauce
Protein: 23.7 g
Fat: 4.7 g
Carbs: 31.5 g

Change It Up

The great thing about pork chops is that you can use them to create a wide variety of lower fat recipes from Asian to Mexican to Southern and any other cuisine that you’re craving. To change up this pork chop recipe, simply:

  • Rub with olive oil, basil, rosemary, oregano and thyme and grill or bake.

  • Omit apricot jam and serve with Spanish rice.

  • Combine your favorite spices such as: cayenne pepper, paprika, all spice, and cumin for a spice rubbed grilled pork chop.

  • Replace jam and salsa with pesto and bake in the oven for 20 minutes.

  • Trade apricot jam for orange marmalade.

Pork isn’t called ‘the other white meat’ for nothing; it is high in protein and lower in fat, which as part of a complete new body plan will help you get rid of body fat. The versatile pork chop can be added to a wide variety of dishes and soups and transform a boring meal into something to look forward to!

Just remember to choose pork chops that are between 4 and 6 ounces per chop.

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