Tag Archives: pork

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