Island Pork Chops

30 minutes Prep: 15 minutes Cook: 15 minutes

27 calories per serving view nutrition facts

4 servings suggest servings

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Ingredients

4	each	pork chops	1 inch thick
2	teaspoons	spice mixture	cajun, or jamaican spice rub
1/2	teaspoon	salt
1	small	red onion	finely chopped
2	cups	pineapple, fresh	canned, or fresh
2	tablespoons	parsley leaves	chopped
1	tablespoon	lime juice	fresh

Directions

Place chops on waxed paper.

Combine spice rub and salt in small dish.

Reserve 3/4 teaspon for salsa.

Rub remaining spice over chops.

Heat ovenproof skillet over medium heat.

Coat pan with nonstick cooking spray.

Add chops; cook 4 minutes, until browned, turning once.

Place in 425F oven; bake 10 minutes, until no longer pink.

Meanwhile, prepare salsa; Rinse onion in sieve under running water; drain well.

Combine onion, pineapple, parsley, lime juice and reserved spice mixture in bowl.

Serve with pork.

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Nutrition Facts

Serving Size 89g

Amount per Serving

Calories 27 0% of calories from fat

	% Daily Value*
Total Fat 0.0g	0%
Saturated Fat 0.0g	0%
Trans Fat 0.0g
Cholesterol 0mg	0%
Sodium 302mg	13%
Total Carbohydrate 7.0g	2%
Dietary Fiber 1.0g	3%
Sugars 4.0g
Protein 1.0g	1%

Vitamin A	3%		Vitamin C	12%
Calcium	2%		Iron	2%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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