Spiced Chops with Mango-Mint Salsa

7 Reviews
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Yield
4 servings (serving size: 1 pork chop and about 1/3 cup salsa)
By Nancy Hughes
April 2007
RECIPE BY Cooking Light

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.

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

Nutritional Information

  • Calories 222
  • Caloriesfromfat 29%
  • Fat 7.1g
  • Satfat 2.6g
  • Monofat 3.2g
  • Polyfat 0.5g
  • Protein 26.1g
  • Carbohydrate 13.2g
  • Fiber 1.3g
  • Cholesterol 70mg
  • Iron 0.9mg
  • Sodium 201mg
  • Calcium 36mg

How to Make It

Step 1

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

Step 2

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.

Step 3

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

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Ratings & Reviews

vickiediane's Review

berkeleyhippel
August 27, 2013
Make sure to use a thick chop. I used a thin one the first time, and it wasn't as good. This recipe is a keeper!

CPC94118's Review

tgombas
January 21, 2013
Easy, fast and very tasty! We all LOVED this recipe. It will go into regular rotation. I served it with sauteed kale (tossed with 1 teaspoon olive oil and 2 minced cloves). The whole meal was less than 400 calories!

tgombas's Review

StephMerrifield
February 29, 2012
My family loved these pork chops! I have one person doing Weight Watchers, one using fitnesspal.com and one picky 9 year old and everyone loved it! Quick, easy and when my husband couldn't find the pepper flakes he substituted cayenne pepper. Really good.

JeannetteI's Review

vickiediane
August 28, 2011
Our new favorite dish! It's quick and easy and healthy and DELICIOUS!!

Slowfoodie's Review

Slowfoodie
July 14, 2011
N/A

berkeleyhippel's Review

CPC94118
May 10, 2011
N/A

StephMerrifield's Review

JeannetteI
April 13, 2009
I was really worried about the mango salsa, but I followed the recipe exactly and the entire meal was GREAT. The mint and mango goes well with the pork. We cooked pork chops with roasted asparagus and sweet potatoes (incl with original feature), which made for a wonderfully colorful, yummy meal. We will definitely make again and our family loved it.