A quick, high-protein meal featuring a glazed pork chop served over fluffy couscous with air-fried broccoli.
A quick, high-protein meal featuring a glazed pork chop served over fluffy couscous with air-fried broccoli.
332
26.8 g
30.5 g
9.8 g
7.1 g
3.4 g
341.0 mg
100g (cut off the fat) Pork Loin Chops (Raw) | 170 kcal
30g Original Couscous (Dry) | 107 kcal
20g (for the sauce) Tomato Sauce | 22 kcal
10g (for the sauce) Original Worcestershire Sauce | 6 kcal
5g Crushed Garlic | 5 kcal
1g (to taste) Sea Salt | 0 kcal
1g (to taste) Black Pepper | 3 kcal
1g (to taste for broccoli) Vegetable Spice | 0 kcal
45g Broccoli Florets | 19 kcal
Prepare the Pork: Trim any excess fat from the pork loin chop. Season both sides evenly with crushed garlic, sea salt, and black pepper.
Glaze and Sear: In a small bowl, whisk the tomato sauce and Worcestershire sauce together. Coat the seasoned pork chop generously in the sauce. Heat a non-stick pan over medium-high heat with a light spray of cook-and-spray, and sear the pork chop until nicely caramelized and cooked through to your preferred doneness.
Hydrate the Couscous: Place the dry couscous in a bowl and cover it with boiling water. Cover the bowl with a lid or plate and let it sit for a few minutes, then fluff the grains gently with a fork.
Steam the Broccoli: Place the broccoli florets in a microwave-safe steaming bag or bowl with a splash of water, and steam in the microwave for a few minutes until slightly tender.
Crisp the Broccoli: Remove the broccoli from the microwave, season it with vegetable spice, and transfer it to the air fryer. Air-fry at 200°C for a few minutes until the edges are beautifully roasted and crisp.
Assemble: Plate a bed of fluffy couscous, place the glazed pork chop alongside it, and add the air-fried broccoli florets to complete the dish.
Meal Prep Note: The cooked couscous and savory glazed pork chop can be stored together in an airtight container in the fridge for up to 3 days. For the best crunchy texture, air-fry the broccoli fresh on the day of eating.
Travel Note: This meal travels quite well if packed in a secure lunchbox. Keep the components chilled in a cooler bag during transit and microwave for 1–2 minutes until heated through before serving.
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