Oven-Barbecued Pork Chops

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Need a little summertime flavor? Try this swift recipe and enjoy a "barbecue" indoors. Make it a meal: Serve with coleslaw and cornbread.

Oven-Barbecued Pork Chops
Nutritionist Tested & Approved

Time: 30 minutes (20 minutes prep)

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)

Directions
  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

  5. and an instant-read thermometer registers 145°F, 6 to 10 minutes. Serve the sauce over the pork chops.

Tip: 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.


Nutritional Facts

Servings
4
Calories
245
Carbohydrates
15g
Cholesterol
51mg
Dietary Fiber
1g
Fat
10g
Monounsaturated Fat
5g
Potassium
349mg
Protein
20g
Saturated Fat
2g
Sodium
190mg
Bonus
Selenium (57% daily value)
Vitamin C (25% dv)
Carbohydrate Servings
1/2
Exchanges
1/2 other carbohydrate
3 1/2 lean meat

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pork main dish EatingWell Meal Plan

7 replies

Crazywdriver
Crazywdriver 2014-02-08 23:06:10 -0600 Report

This looks great. Since my son does not like onions, I would probably slice the onion and put it on top of the barbeque sauce that's on top of the chop. This way I can simply remove the onion when it's done baking and he will be none the wiser.