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Mango Salsa & Pork Chops
Mango Salsa & Pork Chops are a perfect complement, blending tender grilled pork with sweet, sour and spicy fresh salsa.
Prep Time
15 mins
Cook Time
15 mins
Total Time
25 mins
Servings: 4
Calories: 337 kcal
Course:
Main Course
Cuisine:
International
Ingredients
Salsa
- 1 Mango large, peeled, seeded and chopped
- 1/4 cup red onion chopped, about 1 small red onion
- 1 red bell pepper stem and seeds removed, chopped
- 1 avocado skin and pit removed, chopped
- 1/4 cup cilantro chopped, about 1/2 a bunch
- 1 lime
- 1/2-1 teaspoon cayenne to taste
- salt to taste
Pork chops
- 4 pork chops
- salt, pepper to taste
Instructions
- Put chopped mango, bell pepper, avocado, red onion and cilantro in a medium bowl. Season with cayenne and salt, then top with juice from one lime. Mix, then sample and adjust seasonings to taste.
- Sprinkle pork chops on both sides with salt and pepper.
- Spray an oven proof pan (ideally a grill pan) with non-stick cooking spray. Fry pork chops until they are golden (and have char lines if in grill pan), then turn (about 5 minutes). Move pan to 400 F oven and continue cooking until pork chop reaches 145F on an instant read meat thermometer, about 5-10 more minutes depending on thickness.
- Cover and let rest a few minutes, then serve with salsa.
Cup of Yum
Nutrition Information
Calories
337kcal
(17%)
Carbohydrates
17g
(6%)
Protein
31g
(62%)
Fat
17g
(26%)
Saturated Fat
4g
(20%)
Polyunsaturated Fat
2g
Monounsaturated Fat
9g
Trans Fat
0.1g
Cholesterol
90mg
(30%)
Sodium
71mg
(3%)
Potassium
935mg
(27%)
Fiber
6g
(24%)
Sugar
9g
(18%)
Vitamin A
1750IU
(35%)
Vitamin C
68mg
(76%)
Calcium
32mg
(3%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 337
% Daily Value*
| Calories | 337kcal | 17% |
| Carbohydrates | 17g | 6% |
| Protein | 31g | 62% |
| Fat | 17g | 26% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 9g | 45% |
| Trans Fat | 0.1g | 5% |
| Cholesterol | 90mg | 30% |
| Sodium | 71mg | 3% |
| Potassium | 935mg | 20% |
| Fiber | 6g | 24% |
| Sugar | 9g | 18% |
| Vitamin A | 1750IU | 35% |
| Vitamin C | 68mg | 76% |
| Calcium | 32mg | 3% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.