Orange Pork with Sautéed Leeks

Leigh Beisch


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

Nutritional Information

Calories 266
Fat 10 g
Satfat 3 g
Monofat 4 g
Polyfat 2 g
Protein 24 g
Carbohydrate 20 g
Fiber 2 g
Cholesterol 58 mg
Iron 3 mg
Sodium 301 mg
Calcium 88 mg


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


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.