Recipe of the Month: February: Orange-Glazed Pork

Orange-Glazed Pork

By Susan Klick, MSN, RN, CNL Diabetes Educator

Need a quick dinner tonight? How about Double Orange-Glazed Pork Mini-Chops? This recipe serves 4, cooks in 10 minutes and is easy to prepare.

Ingredients:

2 navel oranges

¼ cup orange marmalade

1 (1 ¼ pound pork tenderloin cut into 12 (1/2-inch-thick) slickes

¼ teaspoon salt

¼ teaspoon black pepper

1 tablespoon canola oil

2 teaspoons unsalted butter

Directions: Grate enough zest from 1 orange to make 1 teaspoon; set aside. Holding oranges over a 2-cup measure, squeeze enough juice to make ¾ cup. Whisk in marmalade until blended.

Pat pork slices dry and sprinkle with the salt and pepper. Heat oil in a large nonstick skillet over medium-high heat. Add pork and cook until browned, about 2 minutes on each side. Transfer to a platter and cover loosely with foil to keep warm.

Add orange juice mixture to the skillet and bring to a boil, scraping up the browned bits on the bottom of the skillet with a wooden spoon. Cook, stirring often, until the sauce is reduced and syrupy, about 5 minutes. Swirl in butter and reserved orange zest until blended. Return pork and any pan juices to the skillet; heat through. Serve with the sauce.

Nutritional Information: Per serving (3 slices of pork with about 1 tablespoon sauce): 270 calories, 7 g fat (2.5 g saturated, 0 g trans), 85mg cholesterol, 240mg sodium, 18g carbohydrate, 0 g fiber, 32 g protein.

 

Source: Diabetic Living
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