Pan-Fried Glazed Pork Chops by Jamie Oliver Try this delicious way to create moist and flavourful pork. Be sure to fry up the sage leaves – not only are they a great source of antioxidants (polyphenols) they taste incredible!

INGREDIENTS 2 x 8-ounce pork chops or 4, 4 ounce pork shoulder steaks olive oil sea salt (for better flavour profile) freshly ground black pepper 4 springs (or more) of fresh sage optional: one lemon 2 large Tbsp. applesauce, mango chutney, apricot jam, maple syrup, or honey, to glaze

DIRECTIONS FOR PREPARING THE ME AT Using a very sharp knife, or kitchen scissors, carefully trim the skin off the edges of each chop/steak – you’re going to turn this into crackling (optional). Cut each strip of skin lengthways into 2 strips, so you end up with 4 strips in total. Use a sharp knife to make cuts every 1/4 inch along the fat remaining on the chops–this will help it render and crisp up while cooking. Rub both sides of the chops with olive oil and season really well with salt and pepper. While you’re at it, season your strips of skin. Pick the sage leaves off their stalks, toss them lightly in a little olive oil, and put to one side.

DIRECTIONS F OR C OO KI N G T H E M E A T Put a frying pan over a high heat and add your strips of skin. Move them about in the hot pan and remove them when golden, crisp, and crackling. Lay both chops/steaks flat in the pan and give them 3-4 minutes on each side, turning every minute. When they’re looking golden, add a few sage leaves to the pan. Let them crisp up and cook for about 30 seconds, then remove them to a plate. Spoon a large tablespoon of your chosen glazing ingredient over each chop/steak. Keep turning the meat over until nicely coated. Cook them until they are almost a dark reddish-golden color and wonderfully thick and sticky. Remove to a plate and let them rest for a minute or two, squeezing over a little lemon juice if you want to balance out the sweetness.

Serve with the crackling (optional) the crispy sage leaves and rice or mashed potatoes to soak up the juices. Lovely with some dressed veggies and a fresh salad.

Nutrient Breakdown per ½ recipe: Calories 530 Protein 36 Carbs 19 grams Fat 33 grams (less if no crackling)