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Spiced Chops with Mango-Mint Salsa

Allspice and mango bring Caribbean flair to this quick dish. The salsa, redolent of mint, also packs a bit of heat thanks to a dusting of crushed red pepper.

Cooking Light APRIL 2007

  • Yield: 4 servings (serving size: 1 pork chop and about 1/3 cup salsa)

Ingredients

  • 3/4 teaspoon chili powder
  • 1/4 teaspoon salt
  • 1/8 teaspoon ground allspice
  • 4 (4-ounce) boneless center-cut loin pork chops, trimmed
  • Cooking spray
  • 1 1/2 cups finely chopped peeled mango
  • 2 tablespoons chopped fresh mint
  • 1/2 teaspoon grated lemon rind
  • 1 tablespoon fresh lemon juice
  • 2 teaspoons sugar
  • 1/4 teaspoon crushed red pepper

Preparation

Combine first 3 ingredients in a small bowl; sprinkle evenly over pork.

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add pork; cook 4 minutes on each side or until done.

Combine mango, mint, lemon rind, lemon juice, sugar, and red pepper in a medium bowl. Serve with pork.

Nutritional Information

Amount per serving
  • Calories: 222
  • Calories from fat: 29%
  • Fat: 7.1g
  • Saturated fat: 2.6g
  • Monounsaturated fat: 3.2g
  • Polyunsaturated fat: 0.5g
  • Protein: 26.1g
  • Carbohydrate: 13.2g
  • Fiber: 1.3g
  • Cholesterol: 70mg
  • Iron: 0.9mg
  • Sodium: 201mg
  • Calcium: 36mg
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Spiced Chops with Mango-Mint Salsa recipe

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