meal prep, healthy

Rosemary Pork Chop

Walnuts and capers reduce to form a glaze for this easy lunch recipe.

Pork is an excellent source of protein: a six ounce serving contains 40 grams. "This simple dish gets terrific flavor from briny capers and zesty lemon," says Katzie Guy-Hamilton, chef and director of food and beverage at Equinox. "I like to eat this for lunch on Friday: it's a lean, yet indulgent way to celebrate the end of the week."

This recipe is part of our meal prep series. Click here for all the details.


  • 1 6-ounce boneless pork chop
  • 1 zucchini
  • 2 tablespoons rosemary oil
  • ¼ teaspoon sea salt
  • ⅓ teaspoon black pepper
  • 1 tablespoon capers, drained and rinsed
  • 1 tablespoon walnuts (raw activated or toasted)
  • ⅓ cup water
  • ½ lemon, juiced
  • 2 handfuls of arugula
  • 1 Persian cucumber
  • Pinch of turmeric salt


  1. Let pork chop rest and come to room temperature while you prepare the zucchini.

  2. Cut zucchini into quarters.

  3. In a pan, heat 2 teaspoons of rosemary oil and place zucchini in a single layer on medium-high heat.

  4. Season with salt and pepper and sear for 1 minute on each side.

  5. Place in salad container and allow to cool before storing in the fridge.

  6. Season pork chop with sea salt and pepper.
  7. Heat 1 tablespoon of rosemary oil over medium-high heat and sear pork chop for 3 minutes on each side. Then add capers, walnuts, water, and lemon juice, adding the lid to the pan and cooking for three more minutes, or until the pork chop reads 145-degrees on a meat thermometer.

  8. Remove pork chop and place on cutting board to rest for 5 minutes.

  9. Meanwhile allow walnut and caper sauce to reduce to become a glaze.
  10. Slice pork chop into ¼ inch slices, removing fat cap.
  11. Place in small container and spoon walnut sauce on top.
  12. Drizzle with remaining rosemary oil and place in fridge.

For simple side salad:

  1. Place cucumber in container with arugula.
  2. Store in fridge and slice fresh day-of.

At your desk:

  1. Heat pork chop and zucchini in the microwave for one minute.

  2. Serve with simple side salad dressed with lemon, rosemary oil and turmeric salt from your condiment kit.