Pork Chops with Caribbean Rub and Mango Salsa


This recipe is really easy to put together.  It is an interesting mix of spicy and sweet.  My mango wasn’t great, so I will be anxious to see how the salsa tastes when I actually have a good one!

Pork Chops with Caribbean Rub and Mango Salsa, from Cooking Light magazine- October 2011


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


Combine the first 7 ingredients in a bowl (coriander through red pepper).  Rub mixture on pork chops.

Heat pan over medium heat and coat with non-stick cooking spray.  Add pork to pan and cook until no longer pink.

While pork is cooking, mix last 5 ingredients for the salsa.  Once pork is cooked, remove from heat and top with 1/4 cup of salsa!

Yields 4 servings

Nutrition per serving (using bone-in pork): 192 calories, 7g fat, 1.6g saturated fat, 76 mg cholesterol, 363mg sodium, 6.3g carbohydrates, 1.4g fiber, 24.9g protein


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