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Meal: 🥩Thick Cut Pork Chop, 🫘Black Eyed Peas & 🥬Mayo Coleslaw

bgibson135

I pulled out a frozen Thick Cut Pork Chop that came from Lee’s Fresh Market a few weeks ago. This is my first attempt at thawing meat quickly using my new Instant Pot, and then finishing it under Broil in the oven. *I’ve got a generous “helping” of the seasoned black eyed peas that was my first attempt in my Instant Pot a few days ago. They cooked perfectly and now that they’ve had a couple of day’s in the fridge, are awesomely flavored. And I had a small amount of shredded green cabbage that I plan to make a Duke’s Mayo coleslaw, with some sweet onion, and sweetened with some Monkfruit sweetener. Just bought the Monkfruit sweetener at the Apple Crate Naturals Store yesterday and haven’t sweetened anything with it yet. It does taste sweet to the tongue. *And, I’m going to try the Cajun Rub suggested by my AI of Choice (ChatGPT), on my pork chop.

First Instant Pot Food

Blackened Blend Rub (Strong Cajun Flavor, No Sugar)

This tastes like restaurant blackening seasoning but isn’t sweetened.

Mix:

  • 1 tsp paprika
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • ½ tsp dried thyme
  • ½ tsp dried oregano
  • ½ tsp black pepper
  • ¼–½ tsp cayenne
  • ½ tsp salt

Use on: pork chops, shrimp, chicken — or your sausage/bean dishes.

“Steam” to Thaw (Not Pressure Cook)

1. Add 1 cup of water + trivet

2. Place frozen pork chop on the trivet

3. Use “Steam” — 3–5 minutes

This gently thaws without cooking.

4. Quick Release

Chop is thawed but still raw.

5. Broil in oven to finish

4–6 minutes per side → target internal temp 145°F.

🫘Your Black-Eyed Peas (Day-Old = Best Flavor)

Beans always improve overnight because:

  • flavors soak inward
  • starches retrograde (slightly lowering glycemic impact)
  • texture becomes creamy but not mushy

Black-eyed peas pair especially well with pork, so a slice or two from that broiled chop beside them will be excellent.

Tip:
Warm them gently — beans harden if overheated in the microwave.

30–45 seconds, stir, 20 more seconds.

🥬Shredded Cabbage → Simple Mayo Slaw

This gives:

  • crunch
  • fat to slow blood sugar
  • a cool contrast to warm beans and pork

A “classic” simple slaw for what you’ve got:

A Flavor Trick (Optional)

If you want to tie the whole plate together:

Sprinkle a little of the savory Cajun Blend #3 (the one without sweetener) on:

  • the reheated black-eyed peas
  • or the pork
  • or both

Just a pinch goes a long way.

It will make the peas and pork taste like they came out of the same pot originally.

🥬Bill’s Diabetic-Friendly Sweet Slaw Dressing

This fits exactly what you said you’re making:

  • 2 cups shredded cabbage
  • 1–2 tbsp mayo
  • 1–2 tsp vinegar (white or apple cider)
  • ¼–½ tsp monk fruit sweetener
  • Pinch salt
  • Pinch pepper
  • 1–2 tbsp finely chopped sweet onion

Mix the dressing first, taste, then toss with cabbage.

Nutritional Overview of This Meal:

These are good approximations for someone tracking carbs and calories (especially diabetics), but not exact lab numbers.

⭐ 1. 1/3 of a Thick-Cut Pork Chop

A typical thick-cut pork chop (bone-in, broiled) is 8–9 oz raw, 5–6 oz cooked.

➡️ 1/3 of that = ~2 oz cooked meat

2 oz cooked pork (broiled)

  • Calories: ~120
  • Carbs: 0
  • Protein: ~14 g
  • Fat: ~7 g

⭐ 2. Black-Eyed Peas (Seasoned, Cooked)

A realistic serving for you (based on earlier meals) is:

➡️ ~½ cup cooked

½ cup black-eyed peas:

  • Calories: ~100
  • Carbs: ~14 g
  • Fiber: ~4 g
  • Net carbs: ~10 g
  • Protein: ~6 g
  • Fat: 0

If they were cooked with seasoning meat, add:

  • +20 calories
  • +1–2 g fat

⭐ 3. Mayo Coleslaw With Monk Fruit + Onion

Assuming:

  • 1 cup cabbage
  • 1 Tbsp mayo
  • 1–2 tsp vinegar
  • ¼–½ tsp monk fruit (no calories)
  • 1 Tbsp diced sweet onion

Cabbage + Mayo + Onion estimate:

  • Calories: ~90
  • Carbs: ~5 g
  • Fiber: ~2 g
  • Net carbs: ~3 g
  • Protein: ~1 g
  • Fat: ~9 g

⭐ TOTAL ESTIMATED NUTRITION FOR YOUR MEAL

Adding everything together:

✔️ Calories: ~310–330
✔️ Total carbs: ~19–21 g
✔️ Fiber: ~6 g
✔️ Net carbs: ~13–15 g
✔️ Protein: ~21–22 g
✔️ Fat: ~17–18 g

⭐ Blood-Sugar Impact

This meal is solidly diabetic-friendly, because:

  • The pork → no carbs
  • The slaw → low carb + fat buffer
  • The beans → slow digesting + fiber
  • Total net carbs → only ~14 g
  • Good fat–protein balance → slower absorption

This would be expected to give you a gentle rise, not a spike.