Diabetes Forecast

The Healthy Living Magazine

Citrus-Baked Pork Chops

Per Serving

Citrus-Baked Pork Chops

Makes: 6 servings
Serving Size: 1 pork chop
Calories 220
Fat 11 g
Saturated Fat 3.1 g
Trans Fat 0 g
Carbohydrate 5 g
Fiber 0 g
Sugars 5 g
Cholesterol 70 mg
Sodium 305 mg
Potassium 390 mg
Protein 25 g
Phosphorus 160 mg
Choices: 0.5, Protein 3, Fat 1
  • Makes: 6 servings
  • Serving Size: 1 pork chop


6 lean, center-cut pork chops (36 oz total)
1 tsp. salt-free lemon pepper
2 Tbsp. olive oil
1 lemon, cut into six round slices
1/2 cup no-sugar-added ketchup
1/2 cup water
1 tsp. hot pepper sauce


  1. Preheat the oven to 375° F.
  2. Sprinkle the pork chops with the lemon pepper.
  3. Heat the oil in a heavy frying pan and brown the chops on both sides.
  4. Drain the fat and then arrange the chops in a baking dish. Place a slice of lemon on each chop.
  5. Combine the ketchup, water, and pepper sauce. Pour over chops.
  6. Bake until tender and no longer pink, about 50 minutes.

Adapted from The Budget-Friendly Fresh and Local Diabetes Cookbook by Charles Mattocks

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