U.S. flag

An official website of the United States government

Official websites use .gov
A .gov website belongs to an official government organization in the United States.

Secure .gov websites use HTTPS
A lock ( ) or https:// means you’ve safely connected to the .gov website. Share sensitive information only on official, secure websites.


  • Baked Pork Chops With Apple Cranberry Sauce

A wonderful fruit sauce adds the perfect touch to these pork chops—try serving with a side of brown rice and steamed broccoli

Recipe Source: Deliciously Healthy Family Meals
Prep time Cook time Yields Serving Size
10 minutes 30 minutes 4 servings 1 pork chop, ¼ C sauce, 2 orange segments
Ingredients

  • 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

232
calories
7 g
Total fat
2 g
Saturated fat
50 mg
Cholesterol
42 mg
Sodium
2 g
Total fiber
18 g
Protein
25 g
Carbohydrates
384 mg
Potassium
2%
Vitamin A
60%
Vitamin C
4%
Calcium
6%
Iron
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.

Chefs-in-Training 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.

_______________
™Keep the Beat is a trademark of the U.S. Department of Health and Human Services.