These baked pork chops are cooked in their own juices without added fat. The flavour comes from the meat itself and the fresh tomatoes, onion and orange peppers that they stew in. The savory element comes from the addition of creamy Dijon mustard. The dish takes about 15 minutes to assemble and then you pop it in the oven and let the meat slowly bake until it is fork tender. Serve with baked potatoes or whole grain rice and steamed vegetables.

Serves 4

Ingredients

  • 2 medium onions, sliced thin
  • 2 medium tomatoes, sliced
  • 1 orange pepper, deseeded and sliced into strips
  • 4 medium-size pork chops, fat trimmed
  • salt and fresh ground pepper to taste
  • 4 tsp (20 ml) Dijon mustard
  • 4 tsp (20 ml) tomato paste
  • 4 tsp (20 ml) BBQ sauce

Instructions

  1. Preheat oven to 350˚ F (175˚C).
  2. In a medium bowl, mix together the sliced onions, sliced tomatoes and sliced orange pepper.
  3. Cover the bottom of a large casserole dish with half the mix of vegetables. Lightly salt and pepper the pork chops. Lay them on top of the vegetables.
  4. Combine the Dijon, tomato paste and BBQ sauce and rub evenly over each pork chop.
  5. Add the rest of the sliced onion, tomatoes and orange pepper on top of the pork chops.
  6. Cover the casserole dish with foil and place into oven on center rack.
  7. Bake to 350˚F (175˚C) for 1 hour and flip over the pork chops. Uncover the casserole dish and bake another 20 minutes. Flip the pork chops and bake another 20 minutes. The pork chops should be tender and browned on top and the vegetables soft and juicy.
  8. Serve immediately or make ahead and reheat in the oven or microwave.

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