After a carb loaded weekend vacation, I am back on induction for a few days to get back into lipolysis. This meal came out really well, I made a quick “Teriyaki-like” sauce and used it to flavor some pork chops and mixed veg. Mmmmmm!
Low Carb Teriyaki Pork Chops with Veggies
5 quick fry (thin) pork chops
salt and pepper to taste
2 tbs veg oil
1/4 cup low carb teriyaki sauce (recipe below)
one large head of broccoli
one can baby corn
one med-large onion
2-3 cloves of garlic, sliced
Season the pork chops with salt and pepper. Heat oil in a large frying pan (large enough to comfortably fit the pork chops in a single later). Once oil is shimmering add the pork chops and brown on each side for 3-5 minutes. When you flip the pork chops the first time and the garlic and onions on top. This allows the pork to absorb some of the onion and garlic flavor. Add a couple tablespoons of the teriyaki sauce to the pork chops and spread it over the chops (flip the chops and move them around to coat them in the sauce). Allow the sauce to cook onto the chops a little, it will form a bit of a glaze. Remove the pork from the pan (it should be fully cooked at this point) leaving the onions/garlic behind. Add the broccoli and stir fry for a few minutes (5-7 minutes). Add the baby corn and the rest of the teriyaki sauce. Good until the veggies are nicely coated in the sauce and fully cooked. Return the pork and any juices that might have come out of the chops back into the pan. Serve!
Low Carb Teriyaki Sauce
1 can diet cola, sweetened with splenda (not aspartame, it won’t survive the heating)
1-2 tsp soya sauce
2 tsp rice vinegar
0.5 tsp Chinese five spice powder
0.5 tsp garlic powder
0.5 tsp onion powder
1 tsp fresh grated ginger
1-2 tsp splenda or liquid equiv
0.5 tsp sesame oil
Put the full can of diet cola in a sauce pan and bring it to a boil. Add the soya, vinegar, Chinese five spice, garlic powder, onion powder and fresh ginger. Allow mixture to reduce to about 1/4 cup. Taste to see if you find it sweet enough, if not add some splenda (I added ~1 tsp). Add the sesame oil and stir.
The mixture is a little runny, but can be thickened up with a little (very little) xanthan gum or other carb free thickeners.