Island Pork Chops

30 minutes Prep: 15 minutes Cook: 15 minutes

27 calories per serving view nutrition facts

4 servings suggest servings

Be the first to add a photo of this recipe!

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.

Add your comment

Categories this recipe belongs to

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.

How is this calculated?

Rate this Recipe

Not a member? You can still rate this recipe!

Review this Recipe

Note: You must be a member to submit a review. Please Sign in or Sign Up.

Back to Recipes for Fat-Free

Last Recipes Viewed

Recipe Bite

Saffron

by Laurie

General:Saffron is the stigma of Crocus sativus, a flowering plant in the crocus family. Saffron, the world's most expensive spice, is costly because more than 225,000 stigmas must be hand picked to produce one pound. In its pure form, saffron is a mass o...