High-Protein Pork Chops with Mashed Potatoes and Broccoli

Ingredients

• 180g Raw pork chop
• 250g Raw russet potatoes without skin
• 150g Raw broccoli
• 5g Canola oil

Method

1. 1Preheat a non-stick skillet or cast-iron pan over medium-high heat (around 400°F / 200°C). Add 1 teaspoon canola oil and let it heat until shimmering, about 1-2 minutes.
2. 2Pat the raw pork chops dry with paper towels. Season generously on both sides with salt and black pepper (or your preferred seasoning blend).
3. 3Place the seasoned pork chops in the hot skillet. Cook for 5-6 minutes on the first side without moving them, allowing a golden crust to form. Flip and cook the second side for another 5-6 minutes until the internal temperature reaches 145°F (63°C). Remove from heat and let rest for 2-3 minutes.
4. 4While the pork chops cook, boil the diced russet potatoes in salted water (about 3 cups water) for 12-15 minutes until they are fork-tender. Drain well in a colander.
5. 5Return the drained potatoes to the pot. Mash with a potato masher until smooth, adding water or low-sodium broth (2-3 tablespoons) if needed for creaminess. Season with salt and pepper to taste. For bodybuilding macros, keep added fats minimal—skip butter or use only a small amount if desired.
6. 6Meanwhile, cut the raw broccoli into florets. Steam in a pot with 1 inch of water over medium-high heat for 6-8 minutes until bright green and tender-crisp. Alternatively, boil for 5-7 minutes. Drain well and season lightly with salt and pepper.
7. 7Plate the meal: arrange the rested pork chops on one side of the plate, place a generous portion of mashed potatoes alongside, and add the steamed broccoli to the other side.
8. 8Serve immediately while hot. Optionally drizzle the broccoli with a squeeze of lemon juice for added flavor without extra calories.