Low Cal Oven-Barbecued Pork Chops

Low cal recipe from Eating Well.

Need a little summertime flavor? Try this swift recipe and enjoy a “barbecue” indoors. Make it a meal: Serve with coleslaw and cornbread.


  • 1 1/2-1 3/4 pounds bone-in, 3/4-inch-thick pork rib chops, trimmed of fat
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 3 teaspoons canola oil, divided
  • 1 medium onion, diced
  • 1 clove garlic, minced
  • 1/3 cup orange juice
  • 1/2 cup barbecue sauce, (see Tip)


  1. Preheat oven to 400°F.
  2. Sprinkle pork chops with salt and pepper. Heat 2 teaspoons oil in a large ovenproof skillet over high heat. Add the pork chops and cook until beginning to brown, 1 to 2 minutes per side. Transfer to a plate.
  3. Add the remaining 1 teaspoon oil to the pan. Add onion and cook, stirring, until softened, 3 to 4 minutes. Stir in garlic and cook, stirring, until fragrant, 30 seconds. Add orange juice and cook until most of the liquid has evaporated, 30 seconds to 1 minute. Stir in barbecue sauce. Return the pork chops to the pan, turning several times to coat with the sauce.
  4. Transfer the pan to the oven and bake until the pork chops are barely pink in the middle and an instant-read thermometer registers 145°F, 6 to 10 minutes. Serve the sauce over the pork chops.


  • Tip: Check the sodium content of your favorite barbecue sauce if you have sodium sensitivity—some can be quite high. This recipe was developed with Annie’s Natural Hot Chipotle BBQ Sauce, which has only 240 mg sodium per 2-tablespoon serving.


Per serving: 250 calories; 11 g fat ( 3 g sat , 5 g mono ); 69 mg cholesterol; 10 g carbohydrates; 27 gprotein; 1 g fiber; 452 mg sodium; 474 mg potassium.

Nutrition Bonus: Selenium (57% daily value), Vitamin C (25% dv).

Carbohydrate Servings: 1/2

Exchanges: 1/2 other carbohydrate, 3 1/2 lean meat

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7 Responses to Low Cal Oven-Barbecued Pork Chops

  1. Nikki says:

    Yum!! That looks and sounds really good!

    I get emails from Allrecipes.com and I received one yesterday and boy did it ever sound good. I looked at the calorie count and no wonder it sounded good! Something like 1450 calories, 85 grams of fat. No thank you! But tell me, Chicken breasts stuffed with onion mashed potatoes and bacon and cheese doesn’t sound good?

  2. Joy says:

    Yes Nikki that does sound good but I’m going to have to start finding more fun recipes that are better for us because the weight will be harder to lose in say, another month. This does sound good. We love pork chops. I love the site too and have several recipes already in the can.

    We learned how to read boxes last night and I can’t believe how bad some stuff is for you. I was considering having the Papa Murphy’s chicken, garlic tonight and I looked online and there’s 380 calories in ONE PIECE!!! Can you imagine??? They also “claim” it’s good for you and lower in calories. Paul said they have a sign in the shop that says how good it is for you. That kind of makes me mad because had I not looked, I always eat 2 pieces.

    • Jenny says:

      I believe Papa Murphy’s has pizzas called thin delite. Check those out!

    • Joy says:

      I read the wrong one last night. The one we get is the Herb Chicken Mediterranean deLITE and it had 180 calories in 68.0 g. Well what the hell is that? One slice? That’s still an awful lot. It got a C- in the dietary thing where the calories are posted. Who only eats one slice of pizza for supper? A salad and or veggie and glass of milk puts this pretty high I think. I won’t eat there anymore. I don’t like it that much to waste the calories. I have to be really hungry for pizza to really want it. It’s easy and that’s why I like it. I guess we’re all getting to the point of “trading” things for what we’re really hungry for. Your mom and I were talking about “Fair Food” last night and I can only imagine how awful that is!!!!

      • Jenny says:

        thats still only 360 for 2 pieces. I don’t think its terrible. Everything in moderation 🙂 Oh yes, fair food…now thats temptation!! How are you gonna be able to go to the fair and not eat something?

      • Joy says:

        I was thinking about that. If 2 pieces of pizza are 360 then you add a salad and that’s “about” 100 depending on what you put on it and then milk makes it right around 100, I’d rather have the low cal meal I had at AppleBee’s last week. I got a small steak, 6 small shrimp and a plate of veggies for 550. I felt much more satisfied. Also, I could only eat half and at the rest for lunch the next day. I’d gobble up the pizza so fast and it’d be gone. I can see if you love it though. Those DeLites are really good.

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