Sunshine Pork Chops

1 clove garlic, peeled and cut in half
4 center-cut loin pork chops on the bone, trim visible fat
½ teaspoon each freshly ground black pepper and paprika
Nonstick olive oil cooking spray
¼ cup orange marmalade
1 can (14 ½ oz.) fat-free reduced-sodium chicken broth
½ cup finely diced onion
2 tablespoons grated orange zest
¼ teaspoon salt
¼ cup fresh squeezed orange juice
1 cup uncooked white rice (not converted)


Preheat oven to 325 degrees. Rub garlic all over chops. Discard garlic. In small cup, mix pepper and paprika. Rub all over chops.

Coat large ovenproof skillet with cooking spray. Heat over medium-high heat. Add pork chops. Cook 1 minute per side or until browned.

Remove chops from pan. Spread marmalade on one side of each chop. Set aside.

Add broth to skillet and heat. Add onion, orange zest, and salt. When mixture comes to a boil, add orange juice and rice. Cover.

Bake rice in oven 10 minutes.

Place pork chops, marmalade side up, on top of rice. Cover and bake about another 25 minutes or until rice is tender, liquid has been absorbed, and chops are cooked through.


This recipe is from Richard Simmons' "Farewell to Fat" cookbook. Its one of my favorites. Soooo flavorfull!


Nutrient Value per serving
420 calories 30 g protein
8 g fat (17%) 55 g carbohydrate
334 mg sodium 75 mg cholesterol


Shared by Connie Murphree


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