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Citrus Pork Chops

Total Time

Prep: 20 min. Bake: 20 min.

Makes

4 servings

"These pork chops are so easy to prepare with a nice not-too-sweet flavor," assures Erika Niehoff of Eveleth, Minnesota. "The original recipe came from my dad, and it's one of my family's favorites."

Ingredients

  • 4 boneless pork loin chops (3/4 inch thick and 5 ounces each)
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper
  • 1 garlic clove, minced
  • 1 can (6 ounces) frozen orange juice concentrate, thawed
  • 1/2 cup reduced-sodium chicken broth
  • 1-1/2 teaspoons Worcestershire sauce
  • 2 cups cooked brown rice

Directions

  1. Sprinkle both sides of pork chops with salt and pepper. In a nonstick skillet coated with cooking spray, cook chops for 3-4 minutes on each side or until browned.
  2. Transfer to an 8-in. square baking dish coated with cooking spray. In the same skillet, cook garlic for 1 minute. Stir in the orange juice concentrate, broth and Worcestershire sauce; bring to a boil. Remove from the heat.
  3. Pour 1/4 cup sauce over pork. Bake, uncovered, at 350° for 20-25 minutes or until a thermometer reads 160°, basting twice with sauce.
  4. Bring the remaining sauce to a boil. Reduce heat; simmer, uncovered, for 5 minutes or until reduced to 1/2 cup. Serve pork chops with sauce and rice.

Nutrition Facts

1 each: 369 calories, 9g fat (3g saturated fat), 68mg cholesterol, 291mg sodium, 39g carbohydrate (16g sugars, 2g fiber), 31g protein. Diabetic Exchanges: 4 lean meat, 1-1/2 starch, 1 fruit.

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