Health

Orange Pork with Sautéed Leeks

orange-pork-leeks Leigh Beisch

Ingredients

  • 4 (4-ounce) boneless center-cut loin pork chops (about 1/2 inch thick)
  • 1/2 teaspoon sugar
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 2 teaspoons vegetable oil
  • 3 1/2 cups thinly sliced leek (about 4 medium leeks)
  • 1 1/2 cups bell pepper, cut into 1/4-inch strips
  • 3 garlic cloves, minced
  • 3/4 cup fat-free, less-sodium chicken broth
  • 3 tablespoons thawed orange juice concentrate
  • 1 tablespoon Dijon mustard
  • 1/4 teaspoon crushed red pepper

Preparation


Sprinkle pork with sugar, salt, and black pepper. Heat oil in a large nonstick skillet over medium-high heat. Add pork; sauté 2 1/2 minutes on each side or until done. Remove pork from skillet, and keep warm. Add leek, bell pepper, and garlic to skillet; sauté 2 1/2 minutes or until leek is tender. Stir in broth, juice, mustard, and red pepper; cook 2 1/2 minutes or until liquid is slightly thick, scraping skillet to loosen browned bits. Return pork to skillet, turning to coat.


  • Yield: 4 servings (serving size: 1 pork chop and about 1/3 cup leek mixture)

Nutritional Information

Calories per serving: 266
Fat per serving: 10g
Saturated fat per serving: 3g
Monounsaturated fat per serving: 4g
Polyunsaturated fat per serving: 2g
Protein per serving: 24g
Carbohydrate per serving: 20g
Fiber per serving: 2g
Cholesterol per serving: 58mg
Iron per serving: 3mg
Sodium per serving: 301mg
Calcium per serving: 88mg

Good to Know

A healthy serving of meat protein, like pork, is 3 ounces, or the size of a deck of cards. To keep you feeling full, add a half cup of whole-grain rice to this dish.