Island Pork Chops
40
40
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.
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?
