Healthy Recipes - Oven-Barbecued Pork Chops

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Oven-Barbecued Pork Chops

EatingWell

Need a little summertime flavor? Try this swift recipe and enjoy a “barbecue” indoors. Make it a meal: Serve with Vinegary Coleslaw and cornbread.

Servings: 4 servings
Total Time: 30 minutes
Ease of Preparation: Easy
Health: Low Calorie, Low Carb, Low Sat Fat, Low Sodium, Heart Healthy, Diabetes Appropriate, Healthy Weight

Ingredients:

1 1/2 - 1 3/4 pounds bone-in, 3/4-inch-thick pork rib chops, trimmed of fat
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
3 teaspoons canola oil, divided
1 medium onion, diced
1 clove garlic, minced
1/3 cup orange juice
1/2 cup barbecue sauce (see Tip)

Steps:

1: Preheat oven to 400°F.

2: Sprinkle pork chops with salt and pepper. Heat 2 teaspoons oil in a large ovenproof skillet over high heat. Add the pork chops and cook until beginning to brown, 1 to 2 minutes per side. Transfer to a plate.

3: Add the remaining 1 teaspoon oil to the pan. Add onion and cook, stirring, until softened, 3 to 4 minutes. Stir in garlic and cook, stirring, until fragrant, 30 seconds. Add orange juice and cook until most of the liquid has evaporated, 30 seconds to 1 minute. Stir in barbecue sauce. Return the pork chops to the pan, turning several times to coat with the sauce.

4: Transfer the pan to the oven and bake until the pork chops are barely pink in the middle and an instant-read thermometer registers 145°F, 6 to 10 minutes. Serve the sauce over the pork chops.

Nutrition: (Per serving)

Calories - 250
Carbohydrates - 10
Fat - 11
Saturated Fat - 3
Monounsaturated Fat - 5
Protein - 27
Cholesterol - 69
Dietary Fiber - 1
Potassium - 474
Sodium - 452
Nutrition Bonus - Selenium (57 daily value), Vitamin C (25 dv)

Check the sodium content of your favorite barbecue sauce if you have sodium sensitivity—some can be quite high. This recipe was developed with Annie's Natural Hot Chipotle BBQ Sauce, which has only 240 mg sodium per 2-tablespoon serving.

Related Links:

• Golden Baked Pork Cutlets
• Healthy Pork Recipes and Cooking Tips

EatingWell

This news arrived on: 09/18/2007

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