2017-10-18 / Entertainment

Greek pork chops good and healthy


When planning your daily meals, try healthy new ways to prepare family favorites. This recipe for Greek pork chops with mixed veggie rice incorporates fresh fruit and juices into savory dishes and mixes grains and vegetables.

Greek Pork Chops
With Veggie Rice
1 pound pork cutlets (or 4 boneless
pork chops)
2 tablespoons vegetable oil
1/2 cup orange juice
2 teaspoons soy sauce
1 tablespoon dried oregano
2 cloves garlic (peeled and minced)
1/2 teaspoon salt
1 teaspoon black pepper
1/4 teaspoon dried crushed red

4 (1/4-inch-thick) orange slices

1. Make a marinade for the pork by
combining 1 tablespoon of the oil, the
orange juice, soy sauce, oregano and
garlic in a glass bowl or re-sealable
plastic bag and mix well. Add pork
chops. Cover bowl, if using, and refrigerate the pork chops for at least 4
hours or overnight.
2. Remove pork chops from marinade; discard marinade. Sprinkle pork
chops with salt and pepper.
3. Place a large skillet on the stove
over high heat. When hot, add the
remaining tablespoon of oil to the
skillet. Add the pork chops to the pan,
waiting about 30 seconds between
each addition.
4. Cook about 3 minutes on each
side until crispy. Set pork chops aside

on a plate. Add the orange slices to
the pan and cook on each side about
30-seconds. Serve the pork chops over
a bed of the Mixed Veggie Rice and top
with the orange slices. Serves 4.

Mixed Veggie Rice
If using leftover, already cooked
vegetables, add them to the hot,
cooked rice immediately, cover and
let them come up to temperature for
3 to 5 minutes before serving.

1 tablespoon olive oil
1 cup uncooked long-grain rice
1/2 onion, diced
2 cloves garlic, minced
2 teaspoons dried oregano
1 teaspoon salt
1 teaspoon ground black pepper
2 cups water (or 1 cup water and

1 cup low-sodium chicken or vegetable broth)
2 cups frozen mixed
vegetables or 2 cups fresh,
diced vegetables.

1. In a large saucepan
over medium-high heat,
add the oil. Add in the rice,
onion, garlic, oregano, salt
and pepper. Cook, stirring,
for 2 minutes to toast the
2. Pour in the water and/
or the broth. Stir and bring
the rice to a boil. Add the
vegetables; return to a boil.
Reduce the heat to low and

cover pot with tight-fitting
lid. Do not remove the lid
during the cooking process!
3. After 15 minutes, turn
off the heat and let the rice
sit, covered, for another 5
minutes to steam. Fluff rice
and vegetables with a fork
and serve immediately.
Makes 4 to 6 servings
Angela Shelf Medearis
is an award-winning children’s author, culinary historian and the author of
seven cookbooks. Her new
cookbook is “The Kitchen
Diva’s Diabetic Cookbook.”

©2017 King Features Synd.
and Angela Shelf Medearis

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