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Pork Chops with Orange-Soy Sauce

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

Your rating: None Average: 4.2 (16 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.


READER'S COMMENT:
"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 Recipe

Makes: 4 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | Gluten free |

View Our Nutrition Guidelines »

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

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Preparation

  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

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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Recipe Categories

Style/Theme
Budget
Entertaining, casual
Everyday favorites
Quick (total 30 min. or less)
Type of Dish
Main dish, meat
Ease of Preparation
Easy
Ethnic/Regional
Asian
Total Time
30 minutes or less
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
Gluten free
Servings
4
Main Ingredient
Pork
Preparation/ Technique
Bake
Saute
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Publication
Fall 2003
The EatingWell Healthy in a Hurry Cookbook (2006)
March/April 1999
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