Pork Chops with Orange-Soy Sauce

From EatingWell: Fall 2003, March/April 1999, The EatingWell Healthy in a Hurry Cookbook (2006) — Subscribe Now!

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.

4 servings

Active Time: 20 minutes

Total Time: 30 minutes

Nutrition Profile

Ingredients

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

Preparation

Preheat oven to 400° F. Combine orange juice, soy sauce, garlic and thyme in a small bowl. Set aside.
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.
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.
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

Per serving: 176 calories; 6 g fat (2 g sat, 3 g mono); 47 mg cholesterol; 7 g carbohydrates; 18 g protein; 0 g fiber; 321 mg sodium; 447 mg potassium.

Nutrition Bonus: Vitamin C (50% daily value), Selenium (36% dv).

1/2 Carbohydrate Serving

Exchanges: 1/2 fruit, 2 1/2 lean protein