STEROID
01-01-2012, 07:44 PM
Oven-Barbecued Pork Chops
http://img252.imageshack.us/img252/2790/89935467.jpg (http://bodybuilderselite.com/bbelite/redirect-to/?redirect=http%3A%2F%2Fimg252.imageshack.us%2Fimg2 52%2F2790%2F89935467.jpg)
I recently tried this one its very very good.
4 servings
Total Time: 30 minutes
Ingredients
1 1/2-1 3/4 pounds bone-in, 3/4-inch-thick pork rib chops, trimmed of fat
1/4 teaspoon salt substitute
1/4 teaspoon freshly ground pepper
3 teaspoons Xtra Virgin Olive Oil, divided
1 medium onion, diced
1 clove garlic, minced
1/3 cup orange juice
1/2 cup barbecue sauce(low sodium)
Preparation
Preheat oven to 400°F.
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.
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.
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°F, 6 to 10 minutes. Serve the sauce over the pork chops.
Nutrition
Per serving:
220 calories;
8 g fat ( 3 g sat , 5 g mono );
69 mg cholesterol;
10 g carbohydrates;
27 g protein;
1 g fiber;
322 mg sodium;
474 mg potassium.
http://img252.imageshack.us/img252/2790/89935467.jpg (http://bodybuilderselite.com/bbelite/redirect-to/?redirect=http%3A%2F%2Fimg252.imageshack.us%2Fimg2 52%2F2790%2F89935467.jpg)
I recently tried this one its very very good.
4 servings
Total Time: 30 minutes
Ingredients
1 1/2-1 3/4 pounds bone-in, 3/4-inch-thick pork rib chops, trimmed of fat
1/4 teaspoon salt substitute
1/4 teaspoon freshly ground pepper
3 teaspoons Xtra Virgin Olive Oil, divided
1 medium onion, diced
1 clove garlic, minced
1/3 cup orange juice
1/2 cup barbecue sauce(low sodium)
Preparation
Preheat oven to 400°F.
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.
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.
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°F, 6 to 10 minutes. Serve the sauce over the pork chops.
Nutrition
Per serving:
220 calories;
8 g fat ( 3 g sat , 5 g mono );
69 mg cholesterol;
10 g carbohydrates;
27 g protein;
1 g fiber;
322 mg sodium;
474 mg potassium.