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Island Pork Chops

 

40

Yield

4

servings

Prep

15

min

Cook

15

min

Ready

30

min

Low Fat, Fat-Free, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, Low Carb
 

Ingredients

4 each pork chops
1 inch thick
*
2 teaspoons spice mixture
cajun, or jamaican spice rub
*
½ 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 ¾ 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.

 

* not incl. in nutrient facts

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Comments

Nutrition Facts

Serving Size 89g (3.1 oz)
Amount per Serving
Calories 270% of calories from fat
 % Daily Value *
Total Fat 0g 0%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 302mg 13%
Total Carbohydrate 2g 2%
Dietary Fiber 1g 3%
Sugars g
Protein 1g
Vitamin A 3% Vitamin C 12%
Calcium 2% Iron 2%
* based on a 2,000 calorie diet How is this calculated?

 

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