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Photo: John Autry; Styling: Cindy Barr Photo by: Photo: John Autry; Styling: Cindy Barr

Pork Chops with Caribbean Rub and Mango Salsa

The smoky-spicy rub would also work well with grilled chicken breasts.

Cooking Light OCTOBER 2011

  • Yield: Serves 4 (serving size: 1 chop and 1/4 cup salsa)

Ingredients

  • 1 1/2 teaspoons ground coriander
  • 1 1/2 teaspoons ground cumin
  • 3/4 teaspoon sugar
  • 3/4 teaspoon ground ginger
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground allspice
  • 1/8 teaspoon ground red pepper
  • 4 (6-ounce) bone-in center-cut pork chops (about 1/2-inch-thick)
  • Cooking spray
  • 1/2 cup diced peeled mango
  • 1/2 cup diced plum tomato
  • 1/2 cup chopped cilantro
  • 1 tablespoon red wine vinegar
  • 2 teaspoons extra-virgin olive oil

Preparation

1. Combine the first 7 ingredients in a small bowl. Rub pork chops with spice mixture.

2. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add pork to pan; grill 3 minutes on each side or until a thermometer registers 145° (slightly pink).

3. Combine mango and remaining ingredients in a small bowl; toss gently. Serve salsa with pork.

Nutritional Information

Amount per serving
  • Calories: 192
  • Fat: 7g
  • Saturated fat: 1.6g
  • Monounsaturated fat: 3.2g
  • Polyunsaturated fat: 0.7g
  • Protein: 24.9g
  • Carbohydrate: 6.3g
  • Fiber: 1.4g
  • Cholesterol: 76mg
  • Iron: 1.2mg
  • Sodium: 363mg
  • Calcium: 38mg
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Pork Chops with Caribbean Rub and Mango Salsa recipe

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