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Pork Chops with Caribbean Rub and Mango Salsa Recipe

Pork Chops with Caribbean Rub and Mango Salsa Recipe

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Pork Chops with Caribbean Rub and Mango Salsa

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Ingredients

Count

Nutrition

333

Calories

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Ingredients:

Serving

1 1/2 tsp ground coriander
1 1/2 tsp ground cumin
3/4 tsp sugar
3/4 tsp ground ginger
1/2 tsp salt
1/4 tsp ground allspice
1/8 tsp ground red pepper
4 (6-oz) bone-in center-cut pork chops (about 1/2-inch-thick )
cooking spray
1/2 cup diced peeled mango
1/2 cup diced plum tomato
1/2 cup chopped cilantro
1 tbsp red wine vinegar
2 tsp extra-virgin olive oil

Directions:

Combine the first 7 ingredients in a small bowl. Rub pork chops with spice mixture.
Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add pork to pan; grill 3 minutes on each side or until a thermometer registers 145° (slightly pink).
Combine mango and remaining ingredients in a small bowl; toss gently. Serve salsa with pork.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	333.2 Kcal (1395 kJ)
Calories from fat	137.45 Kcal
		% Daily Value*
Total Fat	15.27g	23%
Cholesterol	78.25mg	26%
Sodium	1242.21mg	52%
Potassium	920.83mg	20%
Total Carbs	21.79g	7%
Sugars	16.01g	64%
Dietary Fiber	4.84g	19%
Protein	27.94g	56%
Vitamin C	48.8mg	81%
Vitamin A	1.2mg	39%
Iron	51.1mg	284%
Calcium	80.4mg	8%

Amount Per 100 g
Calories	93.01 Kcal (389 kJ)
Calories from fat	38.36 Kcal
		% Daily Value*
Total Fat	4.26g	23%
Cholesterol	21.84mg	26%
Sodium	346.73mg	52%
Potassium	257.03mg	20%
Total Carbs	6.08g	7%
Sugars	4.47g	64%
Dietary Fiber	1.35g	19%
Protein	7.8g	56%
Vitamin C	13.6mg	81%
Vitamin A	0.3mg	39%
Iron	14.3mg	284%
Calcium	22.4mg	8%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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