Jerk Pork Chops with Hearts of Palm Salad and Sweet Plantains

Gluten Free
Dairy Free
Health score
52%
Jerk Pork Chops with Hearts of Palm Salad and Sweet Plantains
20 min.
4
665kcal

Suggestions

Ingredients

  • 0.8 teaspoon pepper black
  • 0.3 cup cilantro leaves fresh coarsely chopped
  • 14 oz hearts of palm drained canned (not salad-cut)
  • teaspoons walkerswood jamaican jerk seasoning traditional
  • tablespoon juice of lime fresh
  • tablespoon olive oil 
  • 11 oz over-ripe plantain frozen ripe
  •  pork chops boneless thin ( 1/)
  • 0.3 medium onion red thinly sliced
  • 0.3 teaspoon salt 

Equipment

  • bowl
  • baking sheet
  • oven
  • grill
  • aluminum foil
  • colander
  • grill pan

Directions

  1. Put oven rack in middle position and preheat oven to 375°F. Line a baking sheet with aluminum foil.
  2. Thinly slice hearts of palm on the diagonal and put in a colander along with sliced onion. Rinse well under cold water and pat dry.
  3. Transfer to a large bowl and toss together with remaining salad ingredients.
  4. Spread plantains on foil-lined baking sheet and bake until hot, 5 to 10 minutes.
  5. While plantains bake, lightly oil grill pan and heat over moderately high heat until hot but not smoking.
  6. Meanwhile, stir together jerk seasoning and oil in a small bowl and rub all over pork to coat. Grill pork, turning over once, until just cooked through, about 3 minutes total.
  7. Serve pork with salad and plantains.

Nutrition Facts

Calories665kcal
Protein37.37%
Fat31.03%
Carbs31.6%

Properties

Glycemic Index
22.75
Glycemic Load
0.19
Inflammation Score
-8
Nutrition Score
41.534347990285%

Flavonoids

Eriodictyol
0.08mg
Hesperetin
0.34mg
Naringenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
0.34mg
Kaempferol
0.04mg
Quercetin
1.94mg

Nutrients percent of daily need

Calories:664.65kcal
33.23%
Fat:22.81g
35.09%
Saturated Fat:7.14g
44.63%
Carbohydrates:52.26g
17.42%
Net Carbohydrates:48.67g
17.7%
Sugar:31.14g
34.6%
Cholesterol:179.56mg
59.85%
Sodium:316.55mg
13.76%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:61.8g
123.6%
Vitamin B6:2.98mg
149.09%
Selenium:90.94µg
129.92%
Vitamin B1:1.89mg
126.3%
Vitamin B3:23.03mg
115.14%
Potassium:3225.22mg
92.15%
Phosphorus:777.63mg
77.76%
Zinc:8.09mg
53.95%
Vitamin B2:0.75mg
44.26%
Copper:0.87mg
43.64%
Vitamin A:1475.45IU
29.51%
Vitamin C:24.2mg
29.33%
Vitamin K:29.91µg
28.48%
Magnesium:111.8mg
27.95%
Vitamin B12:1.42µg
23.67%
Vitamin B5:2.22mg
22.2%
Iron:3.8mg
21.1%
Fiber:3.59g
14.36%
Vitamin E:1.96mg
13.06%
Folate:43.75µg
10.94%
Manganese:0.22mg
10.93%
Vitamin D:1.07µg
7.15%
Calcium:48.47mg
4.85%
Source:Epicurious