Oven Barbecued Pork Chops - 10g Carbs, 1g Fiber
From Eating Well Magazine
NUTRITION PROFILE:
Low Calorie | Low Carb | Low Sodium | Low Sat Fat |
Heart Healthy | Diabetes Appropriate | Healthy Weight
Need a little summertime flavor? Try this swift recipe
and enjoy a barbecue indoors.
Make it a meal: Serve with Vinegary Coleslaw and cornbread.
Makes 4 servings
ACTIVE TIME: 20 minutes
TOTAL TIME: 30 minutes
EASE OF PREPARATION: Easy
1 1/2-1 3/4 lb bone-in, 3/4-inch-thick pork rib chops, trimmed of fat
1/4 tsp salt
1/4 tsp freshly ground pepper
3 tsp canola oil, divided
1 medium onion, diced
1 clove garlic, minced
1/3 cup orange juice
1/2 cup barbecue sauce (see Tip)
1. Preheat oven to 400 degrees F.
2. 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.
3. 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.
4. 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 degrees F,
6 to 10 minutes. Serve the sauce over the pork chops.
Nutrition per serving:
250 Calories, 11g Fat (3g Sat, 5g Mono), 69mg Cholesterol,
10g Carbs, 27g Protein, 1g Fiber, 452mg Sodium, 474mg Potassium
Nutrition bonus:
Selenium (57% daily value), Vitamin C (25% dv).
1/2 Carbohydrate Servings
Exchanges: 1/2 other carbohydrate, 3 1/2 lean meat
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.