4 pork chops, boneless ¾ inch thick
¼ tsp salt
1/8 tsp pepper
1 garlic clove, minced
6 oz can frozen orange juice concentrate, thawed
½ cup reduced sodium chicken broth
1 ½ tsp Worcestershire sauce
2 cups cooked brown rice
**Serve with broccoli
bag frozen broccoli
Preheat oven to 350 degrees. Coat both sides of pork chops with salt and pepper. In a nonstick skillet, cook chops for 3-4 minutes on each side. Transfer to an 8X8 square cooking dish coated with nonstick spray. In the same skillet, cook garlic for 30 seconds. Stir in orange juice, broth and Worcestershire sauce and bring to a boil. Remove from heat. Pour ¼ cup of sauce over chops. Bake uncovered for 20-25 minutes. Baste twice with the sauce. Bring the remaining sauce to a boil. Reduce heat and simmer, uncovered for 5 minutes. Serve with rice and extra sauce.
**Broccoli: Add 2 tablespoons water to broccoli in microwave safe dish. Cook on high for 3 ½ minutes, stir and cook for another 4 minutes. Add olive oil and salt to taste.
Amount per serving: 1 chop, ½ cup broccoli, ½ cup rice, 2 tbsp sauce
Fat: 9 g
Total Carb: 39
Fiber: 2 g