A Heart-Healthy Recipe from the National Heart, Lung, and Blood Institute
Prep time: 10 minutes
Cook time: 30 minutes
Total time: 40 minutes
Number of Servings: 4
A wonderful fruit sauce adds the perfect touch to these pork chops—try serving with a side of brown rice and steamed broccoli
For pork chops:
- 4 boneless pork chops (about 3 oz each)
- 1/4 tsp ground black pepper
- 1 medium orange, rinsed, for 1/4 tsp zest (use a grater to take a thin layer of skin off the orange; save the orange for garnish)
- 1/2 Tbsp olive oil
- 1/4 cup low-sodium chicken broth
- 1 medium apple, peeled and grated (about 1 cup) (use a grater to make thin layers of apple)
- 1/2 cinnamon stick (or 1/8 tsp ground cinnamon)
- 1 bay leaf
- 1/2 cup dried cranberries (or substitute raisins)
- 1/2 cup 100 percent orange juice
- Preheat oven to 350 °F.
- Season pork chops with pepper and orange zest.
- In a large sauté pan, heat olive oil over medium heat. Add pork chops, and cook until browned on one side, about 2 minutes. Turn over and brown the second side, an additional 2 minutes. Remove pork chops from the pan, place them on a nonstick baking sheet, and put in the oven to cook for an additional 10 minutes (to a minimum internal temperature of 160 °F).
- Add chicken broth to the sauté pan and stir to loosen the flavorful brown bits. Set aside for later.
- Meanwhile, place grated apples, cinnamon stick, and bay leaf in a small saucepan. Cook over medium heat until the apples begin to soften.
- Add cranberries, orange juice, and saved broth with flavorful brown bits. Bring to a boil, and then lower to a gentle simmer. Simmer for up to 10 minutes, or until the cranberries are plump and the apples are tender. Remove the cinnamon stick.
- Peel the orange used for the zest, and cut it into eight sections for garnish.
- Serve one pork chop with 1/4 cup of sauce and two orange segments.