Pork Chops with Orange-Soy Sauce

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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.

Pork Chops with Orange-Soy Sauce
photographer: Ken Burris
Nutritionist Tested & Approved
Ingredients
  • Total Time: 30 minutes

  • 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

Directions
  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.


Nutritional Facts

Servings
4
Per serving
Calories
162
Carbohydrates
7g
Fat
6g
Saturated Fat
2g
Monounsaturated Fat
3g
Protein
18g
Cholesterol
47mg
Dietary Fiber
0g
Potassium
447mg
Sodium
321mg
Added Sugars
0g
Exchanges
1/2 fruit
2 1/2 lean protein
Carbohydrate Servings
1/2
Vitamin C (54% daily value)

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