Posted by: Duke Raleigh Hospital | June 5, 2012

Take your taste buds on a cruise to the “Caribbean”

Caribbean Pork Chops With Pineapple Salsa

                                           Nutrition Facts

Serving Size

½ of recipe

Calories 295
Total Fat 14 g
Saturated Fat 4 g
Sodium  90 mg
Total Carbohydrate 3 g
Dietary Fiber 0 g
Protein 36 g

Servings and Times

Servings 2

Ingredients and Preparation   

Ingredients

Measures

Brown sugar 1 ½ teaspoons
Ground coriander 1 teaspoon
Ground cumin 2 teaspoons
Ground ginger ½ teaspoon
Canola oil 2 teaspoons
Boneless pork loin chops, visible fat removed 2 (6-ounce)

Directions

  1. Prepare indoor or outdoor grill.
  2. Combine brown sugar, coriander, cumin, and ginger in a small bowl. Drizzle both sides of pork chops with oil and rub with spice mixture.
  3. Grill the pork 4-6 minutes per side, or until cooked through.
  4. Let pork rest 5 minutes, and then serve.

Exchanges
5 lean meats; 1 fat

Side Suggestions: Pineapple Salsa
In a medium bowl, combine ½ cup diced pineapple, ¼ cup minced red onion, ½ cup diced red bell pepper, ½ minced jalapeno, 1 tablespoon cilantro, juice of ½ lime. Season with ¼ teaspoon salt and serve over pork. 1 fruit; 0.5 vegetable. Nutrition Info (for ½ of recipe): 40 calories; 11 g carbohydrate; 1 g protein; 0.5 g fat (0 g sat); 2 g fiber; 295 mg sodium. Exchanges: 1 fruit; 0.5 vegetable.

Side Suggestions: Coconut Rice
Add ¾ cup coconut milk and ¾ cup water to a medium saucepan. Bring to a boil, add ¾ cup basmati rice, and reduce heat to low. Let stand for a few minutes before serving. For an even creamier taste, mix in some extra coconut milk to cooked rice.


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