NUTRITION PROFILE:
Low Calorie
| Low Carb
| Low Sodium
| Low Sat Fat
| Heart Healthy
| Healthy Weight
This dish uses a very traditional French technique: you first brown meat in a skillet, then roast it in the oven. Make sure you use cookware that's oven-safe, preferably cast iron or stainless steel.
Makes 4 servings
ACTIVE TIME: 20 minutes
TOTAL TIME: 30 minutes
EASE OF PREPARATION: Easy
1 cup orange juice
1 tablespoon reduced-sodium soy sauce
2 cloves garlic, minced
1/2 teaspoon dried thyme
4 bone-in pork chops (1 1/2-1 3/4 pounds), trimmed of fat (see Ingredient note)
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
2 teaspoons canola oil
1. Preheat oven to 400° F. Combine orange juice, soy sauce, garlic and thyme in a small bowl. Set aside.
2. Season pork chops with salt and pepper. Heat oil in a large ovenproof skillet, preferably cast-iron, over high heat. Add the pork chops and sear until browned, 1 to 2 minutes per side.
3. Transfer the pan to the oven and bake the chops until just cooked through, about 5 minutes. Transfer the chops to a plate and keep warm.
4. Add the reserved orange juice mixture to the pan (take care, the handle will still be hot); cook over high heat until the sauce is reduced by half, 3 to 5 minutes. Return the chops to the skillet; heat through, turning to coat. Serve with the pan sauce.
NUTRITION INFORMATION: Per serving: 176 calories; 8 g fat (2 g sat, 4 g mono); 49 mg cholesterol; 7 g carbohydrate; 18 g protein; 0 g fiber; 325 mg sodium.
Nutrition bonus: Vitamin C (50% daily value), Selenium (36% dv).
TIP: Ingredient Note: Smithfield "Lean Generation" pork chops are available in supermarkets. Be especially careful to avoid overcooking them.
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