I LOVE pork chops, and I LOVE Mushrooms. When I realised I could have both AND lose weight, I almost cried.
I grew up during the time where every mother had several cans of Cream of Mushroom soup in their pantry. The thick soup made for smooth sauces over meatloaf and pork chops and served as the base for chicken and rice casseroles. Perhaps that’s why I look at Cream of Mushroom as a base for comfort food and not for a bowl of soup!
I searched for an easy Cream of Mushroom recipe that was actually low carb as well as Keto-friendly, and I came up empty. Each half a cup DILUTED serving of the canned soup has 10 carbs! As we are using the undiluted soup in recipes, that means it’s packed with carbs. And so began yet another experiment. I have to say; I prefer the taste of this recipe over the original canned soup!
Keto Pork Chop and Mushroom Sauce Recipe
Pork Chop Ingredients:
2 pork chops bone-in
1 tbsp coconut oil
Salt and Pepper
Pork Chop Directions:
Salt and pepper the pork chops generously. Use bone-in pork chops for better flavour
Heat cast iron pan, add coconut oil and allow the oil to melt completely and to come to a high temperature.
The pork chops should sizzle when you put them in the pan. Lower heat to medium-high.
Depending on the thickness, the chops should only take about 5 minutes on each side. You want the pink to be gone but don’t overcook!
Remove from pan, do not throw away the pan drippings, you will need them for the sauce.
Tip: You need to calculate the calorie/proteins and fat as no pork chop weighs the same. An online friend passed on this tip to me, weigh the chops before cooking. Then deduct the weight of the bone from that measurement when you are finished eating. You will be able to measure proteins and fat more accurately. List in your food diary as a boneless pork chop. I use the same measuring technique for measuring chicken legs and thighs. For example: 256g raw chops (bone-in) – 56g bone weight =200g boneless pork chop
Mushroom Sauce Ingredients:
2 tbsp butter
120g sliced mushrooms
2 finely diced garlic cloves
1 cup heavy cream
2 tbsp parmesan cheese
2 tbsp sour cream
1 tsp grainy Dijon mustard
salt and pepper to taste
Mushroom Sauce Instructions
Add butter to the same pan the pork chops were fried in. Make sure the pan is not too hot.
Scrape all the drippings up from the bottom of the pan.
Saute mushrooms and garlic until mushrooms are golden brown in colour. This should take about 5 – 10 minutes.
Pour cream, cheese and the Dijon mustard over the mushrooms.
Add salt and pepper
Stir on medium heat, allowing the sauce to bubble as you stir. Reduce until the sauce thickens.
Mushroom Sauce Yield (4 Servings) 834 Calories Fat 84g Protein 12.80 Carbs (Net) 12.5g
Single serving 209 Calories Fat 21g Protein 3.2g Carbs (Net) 3.13g
Pour 1/4 of the reduced sauce over the chops. Serve with steamed broccoli, kale or spinach.
Tip: Invest in good cast iron frying pans. With proper care, they are non-stick and they serve you well for decades. I currently am using a 10-inch pan my grandfather used in the 1920s!
©2016 Katherine Walden
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