Pork Chops with Caribbean Rub and Mango Salsa

Gluten Free
Dairy Free
Health score
24%
Pork Chops with Caribbean Rub and Mango Salsa
45 min.
4
310kcal

Suggestions


Indulge in a burst of vibrant flavors with our Pork Chops with Caribbean Rub and Mango Salsa, a dish that's sure to impress at any meal. This recipe beautifully marries the rich, succulent taste of bone-in pork chops with a delightful Caribbean-inspired spice rub that includes aromatic spices such as ground allspice, coriander, and cumin. The result is a mouthwatering main course that’s both gluten-free and dairy-free, making it perfect for anyone with dietary restrictions.

But what truly elevates this dish is the fresh mango salsa that accompanies the grilled pork. The sweet, juicy mango, combined with the zing of diced plum tomatoes and a touch of red wine vinegar, adds a refreshing contrast that balances the savory spices of the rub. Each bite offers a delightful harmony of flavors that transports you straight to the sunny Caribbean.

Ready in just 45 minutes, this meal serves four, making it ideal for family dinners or a gathering with friends. With only 310 calories per serving, it’s a guilt-free option that provides a satisfying dinner without compromising on taste. Grab your grill pan and get ready to savor a dish that's as delightful to prepare as it is to eat!

Ingredients

  • 0.5 cup cilantro leaves chopped
  • 0.3 teaspoon ground allspice 
  • 1.5 teaspoons ground coriander 
  • 1.5 teaspoons ground cumin 
  • 0.8 teaspoon ground ginger 
  • 0.1 teaspoon ground pepper red
  • 0.5 cup mangos diced peeled
  • teaspoons olive oil extra virgin extra-virgin
  • 0.5 cup plum tomatoes diced
  • 24 ounce pork chops bone-in ()
  • tablespoon red wine vinegar 
  • 0.5 teaspoon salt 
  • 0.8 teaspoon sugar 

Equipment

  • bowl
  • frying pan
  • grill
  • kitchen thermometer
  • grill pan

Directions

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

Nutrition Facts

Calories310kcal
Protein49.36%
Fat42.44%
Carbs8.2%

Properties

Glycemic Index
60.96
Glycemic Load
2.29
Inflammation Score
-6
Nutrition Score
22.925651892372%

Flavonoids

Cyanidin
0.02mg
Catechin
0.35mg
Naringenin
0.2mg
Luteolin
0.01mg
Kaempferol
0.04mg
Myricetin
0.05mg
Quercetin
1.23mg

Nutrients percent of daily need

Calories:309.92kcal
15.5%
Fat:14.29g
21.99%
Saturated Fat:4.5g
28.16%
Carbohydrates:6.21g
2.07%
Net Carbohydrates:4.98g
1.81%
Sugar:4.41g
4.89%
Cholesterol:113.97mg
37.99%
Sodium:377.02mg
16.39%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:37.4g
74.81%
Selenium:56.9µg
81.29%
Vitamin B1:1.16mg
77.31%
Vitamin B3:14.02mg
70.09%
Vitamin B6:1.29mg
64.67%
Phosphorus:403.43mg
40.34%
Potassium:781.61mg
22.33%
Vitamin B2:0.34mg
19.85%
Zinc:2.81mg
18.7%
Vitamin C:12.43mg
15.07%
Vitamin B12:0.9µg
15.03%
Magnesium:56.5mg
14.13%
Vitamin B5:1.32mg
13.17%
Vitamin A:647.59IU
12.95%
Manganese:0.24mg
11.93%
Vitamin K:10.7µg
10.19%
Iron:1.74mg
9.65%
Copper:0.16mg
7.86%
Vitamin E:0.95mg
6.32%
Fiber:1.23g
4.92%
Vitamin D:0.68µg
4.54%
Folate:14.78µg
3.69%
Calcium:32.55mg
3.26%
Source:My Recipes