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Curried Pork Chops with Mango Sauce

Prep time 11 mins
Cook time 7 mins
Yield 4 servings (serving size: 1 chop and about 2 tablespoons sauce)
With a spicy-sweet combination of curry and fresh mango, this sauce is a simple way to dress up pork chops.

Ingredients

  • 1/2 cup diced peeled mango (about 1/2 mango)
  • 1/3 cup fat-free, less-sodium chicken broth
  • 2 tablespoons fresh lime juice
  • 2 teaspoons olive oil
  • 1 teaspoon honey
  • 1/2 teaspoon curry powder
  • 1/8 teaspoon salt
  • 4 (4-ounce) boneless loin pork chops (about 1/2 inch thick)
  • 1/2 teaspoon salt
  • 1/2 teaspoon curry powder
  • Cooking spray

Nutrition Information

  • calories 189
  • fat 7.2 g
  • satfat 2.0 g
  • protein 24.3 g
  • carbohydrate 6.0 g
  • cholesterol 71 mg
  • iron 1.2 mg
  • sodium 479 mg
  • caloriesfromfat 34 %
  • fiber 0.6 g
  • calcium 20 mg

How to Make It

  1. Combine first 7 ingredients in a food processor; process until smooth. Strain mixture through a sieve into a small bowl; discard solids. Set mango sauce aside.

  2. . Sprinkle chops with 1/2 teaspoon salt and 1/2 teaspoon curry powder. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add chops to pan; cook 3 minutes on each side or until done. Serve chops with mango sauce.

  3. Note: To speed up the straining process, use a rubber spatula to press the mango mixture through the sieve.

Oxmoor House Healthy Eating Collection