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Pork Chop Meal Prep

Course: Main Course
Cuisine: American
Prep Time: 20 minutes
Cook Time: 40 minutes
Total Time: 1 hour
Servings: 5 meals
Author: Bobby Parrish


For the pork chops:

  • 5 thick cut pork chops at least 1 inch thick
  • 1 tablespoon Chinese five spice powder
  • ½ tablespoon smoked paprika
  • ¼ teaspoon cayenne pepper
  • Kosher salt

For the cauliflower mash:

  • 1 large head of cauliflower
  • 4 cloves garlic
  • ¼ cup grated parmesan or pecorino romano cheese
  • Kosher salt
  • Freshly cracked pepper

For the braised kale:

  • 3 bunches of black/lacinato kale stems removed and roughly chopped
  • 1 onion finely diced
  • 3 cloves garlic minced
  • 1.5 cups water
  • 1 tablespoon plus 1 teaspoon tabasco sauce
  • 1.5 tablespoons granulated sugar
  • ¼ cup apple cider vinegar
  • Kosher salt
  • Freshly cracked pepper
  • Olive oil or clarified butter


  1. Make the spice rub for the pork chops by combining the five spice powder with the paprika and cayenne, mix well. Season the pork chops with a generous pinch of salt and spice rub on both sides. Let sit at room temperature for 30 minutes.
  2. Meanwhile, pre-heat a very large pot over medium heat with 1 tablespoon of butter or oil. Add the onions along with ¼ teaspoon of salt and a couple cracks of fresh pepper, cook for 7 minutes. Add the garlic and cook 3 more minutes. Add ½ the kale and the water and cook for a couple minutes so the kale wilts a little bit. Add the remaining kale and water and cook until kale has wilted by half, about 10 minutes. Add the tabasco and next 2 ingredients along with another 1/4 teaspoon of salt. Bring pot to a simmer and cook for 20 minutes greens are until wilted but still have a bite left. If the cooking liquid gets too thin, add more water. Check for seasoning, you may need more tabasco or sugar to fit your taste.
  3. To make cauliflower mash, cut the head of cauliflower into florets and discard the stalks. Bring a large pot of water to a boil and season it with 1 teaspoon of salt. Boil the cauliflower florets with the garlic cloves for 10 minutes, you know it’s ready when you can mash the florets with a fork, but make sure not to over boil them so they get very mushy. Thoroughly drain the cauliflower and garlic and transfer them to a blender along with grated cheese, ¼ teaspoon of salt, a couple cracks of pepper. Blend on high until smooth and creamy. Check for seasoning, it may need more salt or cheese.
  4. To cook the pork chops, pre-heat oven to 400 degrees F. Pre-heat a large cast iron pan over medium heat with 1 tablespoon of oil. Sear the pork chops for 2 minutes on one side. If you don’t have a large pan do this in two batches. Flip the pork chops and immediately transfer the pan to the oven and cook for 10-12 minutes. If you have a probe thermometer, pull the chops when the internal temperature gets to 155 degrees F. Let the chops rest for 5 minutes if you want to eat them right away.
  5. Plate your pork chops with some of the braised kale, cauliflower mash, and enjoy! Everything will last in the fridge for 5 days, but only the pork chops and mash can be frozen for 2-3 months. When time to re-heat, wrap the container in foil and place in a 400 F oven for 10-12 minutes. If using the microwave, cover the container with a wet paper towel.
  6. Macros:
  7. 472 calories per meal
  8. 17.4 grams of fat per meal
  9. 50.4 grams of protein per meal
  10. 11 grams of carbs per meal
  11. 3.8 grams of fiber per meal

Recipe Notes

472 calories per meal
17.4 grams of fat per meal
50.4 grams of protein per meal
11 grams of carbs per meal
3.8 grams of fiber per meal