These are really good and the orange juice really gives the pork chops a great flavor.
hugs,
peg
Orange Pork Chops
Prep: 20 min. Bake 20 min Yield: 4 servings
4 boneless pork loin chops (¾ inches thick and 5 ounces each)
¼ teaspoon salt
1/8 teaspoon pepper
1 garlic clove, minced
1 can (6 ounces) frozen orange juice concentrate, thawed
½ cup reduced sodium chicken broth
1 ½ teaspoons Worcestershire sauce
2 cups cooked brown rice
Sprinkle both sides of pork chops with salt and pepper. In a nonstick skillet
coated with nonstick cooking spray, cook chops for 3-4 minutes on each side or
until browned. Transfer to an 8-inch square baking dish coated with nonstick
cooking spray.
In the same skillet cook garlic for 1 minute. Stir in the orange juice
concentrate, broth and Worcestershire sauces; bring to a boil. Remove from the
heat. Pour ¼ cup sauce over pork.
Bake, uncovered at 350 for 20-25 minutes or until a meat thermometer reads
160, basting twice with sauce.
Bring the remaining sauce to a boil. Reduce heat; simmer, uncovered for 5
minutes or until reduced to ½ cup. Serve pork chops with sauce and rice.
Nutrition facts: 1 pork chop with 2 tablespoons sauce and ½ cup rice equals
369 calories, 9 g fat (3g saturated fat), 68 mg cholesterol, 291 mg sodium, 39 g
carbohydrate, 2 g fiber, 31 g protein.
Diabetic Exchanges: 4 lean meat, 1 ½ starch, and 1 fruit
Recipe source: Recipe Friends Global Cooks yahoo group
hugs,
peg
Orange Pork Chops
Prep: 20 min. Bake 20 min Yield: 4 servings
4 boneless pork loin chops (¾ inches thick and 5 ounces each)
¼ teaspoon salt
1/8 teaspoon pepper
1 garlic clove, minced
1 can (6 ounces) frozen orange juice concentrate, thawed
½ cup reduced sodium chicken broth
1 ½ teaspoons Worcestershire sauce
2 cups cooked brown rice
Sprinkle both sides of pork chops with salt and pepper. In a nonstick skillet
coated with nonstick cooking spray, cook chops for 3-4 minutes on each side or
until browned. Transfer to an 8-inch square baking dish coated with nonstick
cooking spray.
In the same skillet cook garlic for 1 minute. Stir in the orange juice
concentrate, broth and Worcestershire sauces; bring to a boil. Remove from the
heat. Pour ¼ cup sauce over pork.
Bake, uncovered at 350 for 20-25 minutes or until a meat thermometer reads
160, basting twice with sauce.
Bring the remaining sauce to a boil. Reduce heat; simmer, uncovered for 5
minutes or until reduced to ½ cup. Serve pork chops with sauce and rice.
Nutrition facts: 1 pork chop with 2 tablespoons sauce and ½ cup rice equals
369 calories, 9 g fat (3g saturated fat), 68 mg cholesterol, 291 mg sodium, 39 g
carbohydrate, 2 g fiber, 31 g protein.
Diabetic Exchanges: 4 lean meat, 1 ½ starch, and 1 fruit
Recipe source: Recipe Friends Global Cooks yahoo group