Muscle for life

Recipe of the Week: Cajun Pork Chop

Recipe of the Week: Cajun Pork Chop

When you want simple, lean protein that can be prepared in many different ways, pork is a great alternative to chicken.

This simple recipe is from my bestselling cookbook The Shredded Chef and it’s really tasty and requires almost no prep. Top it with some mustard for a bit of extra low-calorie zing.




Calories Per Serving


Protein Per Serving

44 grams

Carbohydrates Per Serving

7 grams

Fat Per Serving

5 grams


4 boneless pork chops, 1/2 inch thick, trimmed of fat (5 ounces each)

2 teaspoons salt-free extra-spicy seasoning blend

1/2 medium onion, sliced

1 jalapeño peppers, seeded and finely chopped

1 can (14.5 ounces) diced tomatoes, undrained


Lay pork chops out and rub both sides with the spicy seasoning blend. Coat a 12-inch nonstick skillet in cooking spray and place over medium-high heat.

Add the onion and jalapeño and sauté for 2 minutes, until slightly tender, push the mixture to one side of the skillet. On the other side, add the pork chops. Cook for 3 minutes, turning once to brown on both sides.

Add the tomatoes and bring to a boil, reduce heat and cover. Cook for 6 – 8 minutes, or until pork chops are no longer pink in center.

What You Get to Eat


What did you think of this week’s recipe? Let me know in the comments below!

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  • Another great recipe idea Mike, I really should buy the book, I’ve got a couple of yours, but I;m a bit of a tight git 🙂

    One thing with pork that springs to mind, and I know this is not necessarily your focus, but the whole animal husbandry thing is something that worries me a lot. In the USA feedlots for cattle are almost the norm, they are finding their way into the UK too, but pigs get a rough deal.

    They’ve been intensively reared for a long time, really crappy living conditions etc, it’s a shame, as they are really cool animals.

    What is your thought on the perhaps, less that ideal Omega 3 / Omega 6 profile of pork (obviously less of an issue if you get lean cuts or remove the fat)?

    I like eating pigs, just wish they were treated a bit better in life 🙁



    • Michael Matthews

      Thanks man! You’d like the book. 🙂

      I agree that the meat industry is kinda gross. FWIW I like to stick to meat from farm-raised animals more on principle than anything else. I like animals and don’t agree that they should suffer to be our food.

      The fat issue is basically the same with all other meats, but it’s very easy to rectify by including omega-3 rich fats from fish or, as I do, just supplement with it. 🙂

  • ClubWolf


    Sorry just a random, non-article related question. Have you ever had a wrist injury form bench pressing? My tendon in my wrist keeps bugging me and I was just wondering how long it takes to heal? Thanks!

    • Michael Matthews

      No I haven’t, but if you lay off it, it’ll heal up.

  • Jessica

    I am trying to calculate how you got a total of 44 grams of protein per serving for this recipe. 4oz of boneless pork chops has about 18 grams of protein and if your serving size is 5oz that should about 22.5 grams of protein for the pork chops. The onions, jalapeno peppers and diced tomatoes have about 2 grams of protein total between the 3….Am I missing something?

    • Michael Matthews

      5 ounces of pork chop is about 40 grams of protein. Check your source again.

  • Skit

    Everywhere I look I see 24 grams for 4oz pork chop…hmmm

  • macaphee

    Mike, I made this tonight and it was AMAZING. So fast too. 15 mins start to finish with just a few simple ingredients. Awesome job brother!

    • Michael Matthews

      Nice! Glad to hear you liked it!

  • Zach

    Hey Mike what’s the extra spicy seasoning? I have your book and can’t find it.

    • Michael Matthews

      One of your choice. I’ve tried many types of brands.

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