- 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
Preheat oven to 400° F. Combine orange juice, soy sauce, garlic and thyme in a small bowl. Set aside.
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.
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.
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.
- Serving: Per serving
- Calories: 176
- Carbohydrates: 7g
- Fat: 6g
- Protein: 18g
- Dietary Fiber: 0g
- Saturated Fat: 2g
- Monounsaturated Fat: 3g
- Cholesterol: 47mg
- Potassium: 447mg
- Sodium: 321mg
- Exchanges: 1/2 fruit, 2 1/2 lean protein
- Carbohydrate Servings: 1/2