Keto Pork with Broccoli Mash

If you’re a mashed potato lover but watching your carb intake, then you’ll love this broccoli mash. It’s full of flavor and nutrients without the heaviness of potatoes. It’s perfectly paired with a juicy, tender seared pork chop.
Pork with Broccoli Mash | Real Food RN

In this scrumptious dish, you will have three pans on the go at the same time. This will require some multi-tasking, so time management is key here. However, the whole dish is still a very quick dinner option, packed with flavor and texture.

Chef Tips:

  • The broccoli should be cooked very well to make it easier to mash.
  • The pork chops can be done on the BBQ or in the air-fryer if you prefer.
Pork with Broccoli Mash | Real Food RN
Yield: Serves 4

Pork with Broccoli Mash

Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes

If you’re a mashed potato lover but watching your carb intake, then you’ll love this broccoli mash. It’s full of flavor and nutrients without the heaviness of potatoes. It’s perfectly paired with a juicy, tender seared pork chop.

Ingredients

Instructions

    1. Bring a large saucepan of salted water to a rapid boil. Add all the broccoli and leave to cook for 10-12 minutes. Once done, drain in a colander.
    2. Add the butter to the same pan used to boil the broccoli and add the garlic, cooking gently and ensuring it doesn’t burn. This might be best done off the heat as there will still be residual heat in the pan.
    3. Return the drained broccoli to the pan and use a potato masher to mash it well with the garlic butter. Season with salt and pepper and keep warm.
    4. Meanwhile, season all sides of the pork chops with salt and pepper while you heat a drizzle of olive oil in a large, non-stick pan over high heat.
    5. Add the pork chops and cook until golden on all sides and safely cooked through in the center. Remove from the pan and set aside covered with foil, to rest.
    6. Wipe the pan clean and add more olive oil, enough to cover the bottom of the pan with enough oil to fry the shallots. The amount will depend on the size of the base of your pan. Have a plate lined with good-quality kitchen paper ready.
    7. Once the oil is hot, add the shallots and keep your eye on them. You want them to cook until soft, then start to crisp and turn golden – but without burning and turning bitter. Stir continuously until you are happy with their ‘crispiness’. Use a spider strainer or slotted spoon to transfer them to the paper-lined plate to drain off excess oil. Season with salt.
    8. Serve the pork chops over the broccoli mash and top with crispy shallots.

      Pork with Broccoli Mash | Real Food RN

Nutrition Information:

Yield:

4

Serving Size:

1

Amount Per Serving: Calories: 730Total Fat: 57gSaturated Fat: 22gCholesterol: 20mgSodium: 170mgCarbohydrates: 14gFiber: 8gSugar: 4gProtein: 45g

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Pork with Broccoli Mash | Real Food RN
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