Need a little summertime
flavor? Try this swift recipe
and enjoy a “barbecue”
indoors. Make it a meal:
Serve with coleslaw and cornbread.
Ingredients (4 servings)
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
- Preheat oven to 400 °F.
- 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.
- 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.
- 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.
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.
Serving size: 1 pork chop & about 1/4 cup sauce
Per serving: 243 calories; 10 g fat(2 g sat); 1 g fiber; 15 g
carbohydrates; 20 g protein; 11 mcg folate; 50 mg cholesterol; 10 g
sugars; 6 g added sugars; 243 IU vitamin A; 13 mg vitamin C; 30 mg
calcium; 1 mg iron; 190 mg sodium; 345 mg potassium
Nutrition Bonus: Vitamin C (21% daily value).
Carbohydrate Servings: 1
Exchanges: 1/2 other carbohydrate, 3 1/2 lean meat