Orange Pork with Sautéed Leeks

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

Nutritional Information

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

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

  1. 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.
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