Recipe Source: Deliciously Healthy Family Meals
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| Prep time | Cook time | Yields | Serving Size |
| 10 minutes | 30 minutes | 4 servings | 1 pork chop, ¼ C sauce, 2 orange segments |
For pork chops: 4 boneless pork chops (about 3 oz each)
¼ tsp ground black pepper
1 medium orange, rinsed, for ¼ tsp zest (use a grater to take a thin layer of skin off the orange; save the orange for garnish)
½ Tbsp olive oil | For sauce: ¼ C low-sodium chicken broth
1 medium apple, peeled and grated (about 1 C) (use a grater to make thin layers of apple)
½ cinnamon stick (or 1/8 tsp ground cinnamon)
1 bay leaf
½ C dried cranberries (or substitute raisins)
½ C 100 percent orange juice | | | calories | 232 | | Total fat | 7 g | | Saturated fat | 2 g | | Cholesterol | 50 mg | | Sodium | 42 mg | | Total fiber | 2 g | | Protein | 18 g | | Carbohydrates | 25 g | | Potassium | 384 mg | | Vitamin A | 2% | | Vitamin C | 60% | | Calcium | 4% | | Iron | 6% | | Percent Daily Values are based on a 2,000 calorie diet. | |
Directions -
| 1 | Preheat oven to 350 °F. | -
| 2 | Season pork chops with pepper and orange zest. | -
| 3 | In a large sauté pan, heat olive oil over medium heat. Add pork chops, and cook until browned on one side, about 2 minutes. Turn over and brown the second side, an additional 2 minutes. Remove pork chops from the pan, place them on a nonstick baking sheet, and put in the oven to cook for an additional 10 minutes (to a minimum internal temperature of 160 °F). | -
| 4 | Add chicken broth to the sauté pan and stir to loosen the flavorful brown bits. Set aside for later. | -
| 5 | Meanwhile, place grated apples, cinnamon stick, and bay leaf in a small saucepan. Cook over medium heat until the apples begin to soften. | -
| 6 | Add cranberries, orange juice, and saved broth with flavorful brown bits. Bring to a boil, and then lower to a gentle simmer. Simmer for up to 10 minutes, or until the cranberries are plump and the apples are tender. Remove the cinnamon stick. | -
| 7 | Peel the orange used for the zest, and cut it into eight sections for garnish. | -
| 8 | Serve one pork chop with ¼ cup of sauce and two orange segments. | |
If your children would prefer it without the sauce on top, serve a plain pork chop with separate sides of unsweetened applesauce, dried cranberries, and orange segments.
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