Sweet 'N' Sour Pork Chops Recipe

Sweet 'N' Sour Pork Chops Recipe photo by Taste of Home

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"Featuring a twist of citrus, these tender chops have earned a spot on my family's list of favorite dinners," writes Margaret Pache of Mesa, Arizona. "To save time, I bake a double batch and freeze some. The chops reheat so nicely, your family will never guess they're eating leftovers."

This recipe is:

Healthy

Quick

Diabetic Friendly

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Sweet 'N' Sour Pork Chops Recipe

Prep/Total Time: 30 min.

Yield: 6 Servings

5 25 30

Ingredients

6 boneless pork loin chops (1-1/2 pounds)
2 teaspoons canola oil
1/2 cup packed brown sugar
1/3 cup balsamic vinegar
1 tablespoon reduced-sodium soy sauce
1 teaspoon molasses
1 teaspoon grated orange peel
2 teaspoons cornstarch
1 tablespoon water
2 large navel oranges, peeled and sectioned
4 cups hot cooked rice

Directions

In a large nonstick skillet, brown pork chops on both sides in oil. Remove and keep warm. In the same pan, combine the brown sugar, vinegar, soy sauce, molasses and orange peel until blended. Return meat to pan; cover and simmer for 15 minutes or until tender. Remove chops and keep warm.
Combine cornstarch and water until smooth; stir into pan juices. Bring to a boil; cook and stir for 2 minutes or until thickened. Add orange segments; cook for 1 minute. Serve over pork and rice. Yield: 6 servings.

Nutritional Analysis: One serving (1 pork chop with 2 tablespoons sauce and 3/4 cup rice) equals 381 calories, 7 g fat (2 g saturated fat), 71 mg cholesterol, 173 mg sodium, 52 g carbohydrate, 2 g fiber, 27 g protein. Diabetic Exchanges: 3 lean meat, 2 fruit, 1-1/2 starch.

Originally published as Sweet 'N' Sour Pork Chops in Light & Tasty October/November 2001, p61