Pork Chops with Orange-Soy Sauce

Fall 2003, March/April 1999, The EatingWell Healthy in a Hurry Cookbook (2006)

Your rating: None Average: 3.9 (40 votes)

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.

"Delicious but I wish there were alternate instructions for cooking with boneless pork chops as I usually prefer those. "
Pork Chops with Orange-Soy Sauce

Makes: 4 servings

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Total Time:


  • 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
  • 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.


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

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

Carbohydrate Servings: 1/2

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

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