ACE Fit | Pork Chops with Orange-Soy Sauce

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Healthy Recipes
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Pork Chops with Orange-Soy Sauce

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.

Serves 4

Prep Time 20 min

Total Time 30 min.

Nutrition Profile: Diabetes Appropriate Gluten Free Diet Healthy Weight Heart Healthy Low Calorie Low Carb Low Cholesterol Low Sat Fat Low Sodium

Ingredients/Directions

Nutrition Info

Ingredients

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

Cooking Directions

Step 1

Preheat oven to 400° F. Combine orange juice, soy sauce, garlic and thyme in a small bowl. Set aside.

Step 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.

Step 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.

Step 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.