Spring forward in time and at the dinner table! I don’t know about you, but I have had enough of cold weather and snow! So I have decided to abandon winter foods, and instead add some citrusy spring flavors to my skillet. With Festival’s boneless pork chops on sale this week it is a great time to try out this simple, yet tasty recipe for Citrus Pork Skillet Dinner. Also on sale this week are mandarins. So, if you don’t already have oranges in your fridge, swap regular oranges for these smaller and sweeter cousins. Either of these fruits are certain to add a zesty flavor to this meal, as well as an excellent source of Vitamin C. To up the nutrition ante, use NuVal® to make trade ups with ingredients. Try substituting brown rice, which gets a NuVal® score of 82, for white rice. Just be sure to adjust the cooking time, especially if using brown rice which takes longer to cook than white. Another option is to try adding veggies like black beans. Whichever route you choose, this tangy pork chop recipe will likely spring you and your taste buds into a delightful daydream of warm weather and sunshine.
Citrus Pork Skillet Dinner
1 Tbsp. olive oil
4 pork chops, ¾ inch thick (about 1 ½ lbs.)
1 medium onion, chopped (about ½ cup)
1 cup Essential Everday® long-grain white rice
1 can (10 ½ oz.) Campbell’s® Condensed Chicken Broth
1 cup Minute Maid® Orange Juice + Calcium and Vitamin D
3 Tbsp. fresh parsley, chopped
4 mandarins, sliced
- Heat the oil in a 10-inch skillet over medium-high heat. Add the pork and cook until well browned on both sides.
- Add the onion and rice to the skillet and cook and stir until the rice is browned. Stir in the broth, orange juice and 2 tablespoons parsley and heat to a boil. Reduce the heat to low. Cover and cook for 20 minutes or until the pork is cooked through and the rice is tender.
- Top with the mandarin orange slices and sprinkle with the remaining parsley.
Yield: 4 servings Per Serving*: Calories 520, Total Fat 14g (Saturated 4g, Trans 0g), Cholesterol 120mg, Sodium 550mg, Total Carbohydrate 54g (Dietary Fiber 2g, Sugars 15g), Protein 42g, Vitamin A 2%, Vitamin C 100%, Calcium 15%, Iron 20% *Nutritional values are an approximation. Actual nutritional values may vary due to preparation techniques, variations related to suppliers, regional and seasonal differences, or rounding.
Guest blogger, Jena Pape is a dietetic intern from Viterbo University.