Seared Pork Chops W/ Mango Salsa

Gluten Free
Dairy Free
Health score
46%
Seared Pork Chops W/ Mango Salsa
45 min.
4
428kcal
47.03%sweetness
100%saltiness
31.28%sourness
22.93%bitterness
71.4%savoriness
83.79%fattiness
100%spiciness

Ingredients

  •  bell pepper green cubed
  • servings pepper black
  • teaspoons ground pepper 
  • servings cilantro leaves 
  • tablespoons cumin 
  • tablespoon garlic powder 
  •  lime juiced
  •  mangos cubed peeled
  • tablespoons ground mustard 
  • 0.5  onion diced peeled
  • tablespoon onion powder 
  • 24 oz pork chops 
  • servings salt 
  •  spring onion sliced thin
  •  tomatoes cubed seeded
  • tablespoons vegetable oil 

Equipment

  • bowl
  • frying pan

Directions

  1. In a bowl thoroughly mix dry rub ingredients (cumin, mustard powder, cayenne, garlic powder, onion powder, 1 tablespoon salt, 2 teaspoons black pepper).Dust and massage dry rub into pork chops, rest in fridge for about 10min
  2. Prep mango, bell pepper, onion, scallions, tomato, and cilantro set aside.
  3. Heat pan w/ oil to med high, sear pork chops. 2-3 minutes on each side.
  4. Let pork chops rest 5-8 minutes before serving.Take salsa bowl, add juice of a whole lime, add salt and pepper to taste.
  5. Mix thoroughly
  6. Place pork chop on plate and top with mango salsa.

Nutrition Facts

Calories428kcal
Protein37.19%
Fat43.9%
Carbs18.91%

Properties

Glycemic Index
74.19
Glycemic Load
5.18
Inflammation Score
-9
Nutrition Score
33.995652173913%

Flavonoids

Cyanidin
0.05mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
0.89mg
Hesperetin
7.2mg
Naringenin
0.78mg
Apigenin
0.01mg
Luteolin
1.41mg
Isorhamnetin
0.69mg
Kaempferol
0.41mg
Myricetin
0.08mg
Quercetin
5.67mg

Taste

Sweetness:
47.03%
Saltiness:
100%
Sourness:
31.28%
Bitterness:
22.93%
Savoriness:
71.4%
Fattiness:
83.79%
Spiciness:
100%

Nutrients percent of daily need

Calories:427.65kcal
21.38%
Fat:21.14g
32.52%
Saturated Fat:5.45g
34.07%
Carbohydrates:20.49g
6.83%
Net Carbohydrates:16.13g
5.86%
Sugar:10.47g
11.64%
Cholesterol:113.97mg
37.99%
Sodium:290.49mg
12.63%
Protein:40.3g
80.6%
Selenium:65.12µg
93.03%
Vitamin B1:1.27mg
84.39%
Vitamin B6:1.52mg
76%
Vitamin B3:14.82mg
74.08%
Vitamin C:57.95mg
70.24%
Vitamin K:58.43µg
55.65%
Phosphorus:479.66mg
47.97%
Vitamin A:1583.65IU
31.67%
Potassium:1075.78mg
30.74%
Vitamin B2:0.4mg
23.69%
Iron:4.1mg
22.78%
Magnesium:90.91mg
22.73%
Zinc:3.4mg
22.67%
Manganese:0.43mg
21.27%
Fiber:4.36g
17.45%
Vitamin B5:1.52mg
15.2%
Vitamin B12:0.9µg
15.03%
Vitamin E:2.26mg
15.03%
Copper:0.3mg
14.83%
Folate:54.48µg
13.62%
Calcium:92.95mg
9.29%
Vitamin D:0.68µg
4.54%
Source:Foodista