No doubt you’ve heard fresh is best.
But in the case of an apricot, the dried fruit contains an advantage over fresh.
Apricots are an excellent source of vitamin A, a nutrient essential to good vision. But fresh or dried apricots that have been cooked contain even more beta carotene, an antioxidant the body converts to vitamin A. Cooking the apricot also releases lycopene, an antioxidant, and pectin, a soluble fiber that lowers LDL cholesterol, according to “Fight Back With Food,” by Reader’s Digest.
Nutrition experts explain this phenomenon with a fancy word: bioavailability.
Big word?
Sure, but it’s a relatively simple concept: The form in which a food is consumed – fresh, dried or cooked – may affect the percentage of the nutrient absorbed by the body. What it is eaten with can also play a role.
This recipe for Apricot Pork Chops pairs a lean chop with dried apricots, both foods high in iron. Iron is more easily absorbed when paired with foods that are high in vitamin C. By cooking the apricots in orange juice, you’re not only creating a delicious sauce, but you’re also making the iron more available.
But the real benefit: The foods taste great together.
Shopping tip: Dried fruit is often treated with sulfur dioxide, which prevents it from turning brown. If you are sensitive to sulfites, look for sulfite-free apricots in health-food stores.
Cooking tip: To keep dried fruit from sticking to your knife when chopping, spray the blade with a thin coating of vegetable cooking spray.
Storage tip: Wrapped in a plastic bag, dried fruit can be kept at room temperature for up to a year. If the apricots become too dry, the orange juice in this recipe will help to re-hydrate them.
Apricot Pork Chops
Developed for The Kansas City Star by home economists Kathryn Moore and Roxanne Wyss. Makes 4 servings.
Ingredients
1/2 cup chopped dried apricots
1/2 cup orange juice
1/4 cup apricot preserves
2 teaspoons brown sugar
1/2 teaspoon curry powder
2 teaspoons olive oil
4 small boneless loin pork chops, each 1/2 to 3/4 inch thick (about 1 pound total)
Salt and pepper to taste
2 green onions, chopped
Directions
Place apricots in a deep bowl.
Pour orange juice over apricots. Add preserves, brown sugar and curry powder and stir gently. Set aside.
Heat a large skillet over medium-high heat. Add oil. Cook chops about 3 minutes on each side or until browned. Season lightly with salt and pepper.
Reduce heat to low. Add apricot and juice mixture. Cover and simmer about 5 minutes or until pork chops reach 160 degrees on meat thermometer.
Remove from heat and sprinkle with green onions.
Per serving: 293 calories (22 percent from fat), 7 grams total fat (2 grams saturated), 51 milligrams cholesterol, 37 grams carbohydrates, 22 grams protein, 55 milligrams sodium, 3 grams dietary fiber.
