Caribbean Pork With Mango Salsa

Gluten Free
Dairy Free
Health score
16%
Caribbean Pork With Mango Salsa
33 min.
4
226kcal

Suggestions


Welcome to a culinary journey that transports you straight to the vibrant shores of the Caribbean! Our Caribbean Pork with Mango Salsa is a delightful dish that perfectly balances savory and sweet flavors, making it an ideal choice for lunch or dinner. Imagine tender, juicy pork loin chops seasoned with aromatic spices, paired with a refreshing mango salsa that bursts with tropical goodness. This dish is not only gluten-free and dairy-free, but it also boasts a light caloric profile, making it a guilt-free indulgence.

The combination of poblano chile pepper, fresh cilantro, and zesty orange juice concentrate in the salsa adds a unique twist that elevates the dish to new heights. Each bite is a celebration of flavors, with the warmth of the spices complementing the sweetness of the mango. Whether you're hosting a dinner party or simply looking to impress your family with a delicious meal, this recipe is sure to be a hit.

In just 33 minutes, you can create a stunning main course that is not only visually appealing but also packed with nutrients. With a caloric breakdown that emphasizes protein while keeping fats and carbs in check, this dish is perfect for those who are health-conscious yet still want to enjoy a flavorful meal. So, roll up your sleeves and get ready to savor the taste of the Caribbean right in your own kitchen!

Ingredients

  • 0.5 cup poblano chile pepper finely chopped
  • tablespoons cilantro leaves fresh chopped
  • tablespoon ginger fresh grated
  • 0.5 teaspoon ground allspice 
  •  mangos fresh diced peeled
  • tablespoons orange juice concentrate frozen thawed
  • 0.5 teaspoon pepper 
  • 16 ounce center-cut pork loin chops boneless (1/)
  • 0.5 teaspoon salt 
  • 0.5 teaspoon sugar 

Equipment

  • bowl
  • frying pan

Directions

  1. Combine first 6 ingredients in a medium bowl, and toss well. Cover and chill.
  2. Combine allspice, pepper, and salt in a small bowl; mix well.
  3. Sprinkle evenly on one side of pork.
  4. Place a large nonstick skillet over medium-high heat until hot. Lightly coat pork with cooking spray. Cook pork, seasoned side down, 6 minutes or until lightly browned. Turn pork, and cook 6 to 7 additional minutes or until done.
  5. Serve with mango salsa.

Nutrition Facts

Calories226kcal
Protein45.11%
Fat32.78%
Carbs22.11%

Properties

Glycemic Index
56.46
Glycemic Load
4.08
Inflammation Score
-6
Nutrition Score
18.158260718636%

Flavonoids

Cyanidin
0.05mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
0.89mg
Apigenin
0.01mg
Luteolin
0.89mg
Kaempferol
0.04mg
Myricetin
0.03mg
Quercetin
0.52mg

Nutrients percent of daily need

Calories:226.14kcal
11.31%
Fat:8.16g
12.56%
Saturated Fat:2.85g
17.84%
Carbohydrates:12.39g
4.13%
Net Carbohydrates:11.01g
4%
Sugar:10.26g
11.41%
Cholesterol:75.98mg
25.33%
Sodium:347.28mg
15.1%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:25.28g
50.55%
Vitamin C:44.77mg
54.27%
Selenium:37.91µg
54.16%
Vitamin B1:0.8mg
53.53%
Vitamin B3:9.6mg
48%
Vitamin B6:0.95mg
47.51%
Phosphorus:273.13mg
27.31%
Potassium:603.32mg
17.24%
Vitamin B2:0.25mg
14.66%
Vitamin A:677.62IU
13.55%
Zinc:1.85mg
12.36%
Magnesium:40.69mg
10.17%
Vitamin B12:0.6µg
10.02%
Vitamin B5:0.99mg
9.94%
Folate:30.26µg
7.56%
Copper:0.15mg
7.35%
Manganese:0.11mg
5.58%
Fiber:1.38g
5.51%
Vitamin E:0.74mg
4.92%
Iron:0.8mg
4.42%
Vitamin K:4.61µg
4.39%
Vitamin D:0.45µg
3.02%
Calcium:21.66mg
2.17%
Source:My Recipes