Spiced Chops with Mango-Mint Salsa

Gluten Free
Dairy Free
Health score
14%
Spiced Chops with Mango-Mint Salsa
45 min.
4
225kcal

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Are you ready to tantalize your taste buds with a dish that perfectly balances spice and sweetness? Introducing Spiced Chops with Mango-Mint Salsa, a delightful recipe that is not only gluten-free and dairy-free but also packed with flavor! In just 45 minutes, you can whip up a meal that serves four, making it ideal for a family lunch or a cozy dinner with friends.

The star of this dish is the succulent boneless pork chops, seasoned with a zesty blend of chili powder, crushed red pepper, and aromatic allspice. This spice mix creates a mouthwatering crust that locks in the juices, ensuring each bite is tender and flavorful. But what truly elevates this dish is the vibrant mango-mint salsa. Fresh mango, combined with fragrant mint, zesty lemon juice, and a hint of sugar, adds a refreshing contrast to the savory pork, making every mouthful a delightful experience.

With only 225 calories per serving, this dish is a guilt-free indulgence that doesn’t compromise on taste. Whether you’re looking to impress at a dinner party or simply want to enjoy a delicious meal at home, Spiced Chops with Mango-Mint Salsa is sure to become a favorite in your recipe repertoire. So grab your frying pan and get ready to create a culinary masterpiece that will leave everyone asking for seconds!

Ingredients

  • 0.8 teaspoon chili powder 
  • 0.3 teaspoon pepper red crushed
  • tablespoons mint leaves fresh chopped
  • 0.1 teaspoon ground allspice 
  • tablespoon juice of lemon fresh
  • 0.5 teaspoon lemon zest grated
  • 1.5 cups mangos peeled finely chopped
  • 16 ounce pork loin chops boneless trimmed
  • 0.3 teaspoon salt 
  • teaspoons sugar 

Equipment

  • bowl
  • frying pan

Directions

  1. Combine first 3 ingredients in a small bowl; sprinkle evenly over pork.
  2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray.
  3. Add pork; cook 4 minutes on each side or until done.
  4. Combine mango, mint, lemon rind, lemon juice, sugar, and red pepper in a medium bowl.
  5. Serve with pork.

Nutrition Facts

Calories225kcal
Protein44.98%
Fat33.11%
Carbs21.91%

Properties

Glycemic Index
34.21
Glycemic Load
5.69
Inflammation Score
-7
Nutrition Score
17.046956632448%

Flavonoids

Cyanidin
0.06mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
1.06mg
Eriodictyol
0.96mg
Hesperetin
0.8mg
Naringenin
0.05mg
Apigenin
0.14mg
Luteolin
0.33mg
Kaempferol
0.03mg
Myricetin
0.04mg
Quercetin
0.01mg

Nutrients percent of daily need

Calories:224.86kcal
11.24%
Fat:8.22g
12.65%
Saturated Fat:2.86g
17.86%
Carbohydrates:12.24g
4.08%
Net Carbohydrates:10.82g
3.94%
Sugar:10.61g
11.79%
Cholesterol:75.98mg
25.33%
Sodium:209.49mg
9.11%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:25.13g
50.25%
Selenium:38.03µg
54.33%
Vitamin B1:0.78mg
51.87%
Vitamin B3:9.58mg
47.9%
Vitamin B6:0.91mg
45.64%
Vitamin C:25.12mg
30.45%
Phosphorus:268.67mg
26.87%
Vitamin A:929.16IU
18.58%
Potassium:555.88mg
15.88%
Vitamin B2:0.25mg
14.46%
Zinc:1.87mg
12.44%
Vitamin B12:0.6µg
10.02%
Magnesium:38.77mg
9.69%
Vitamin B5:0.96mg
9.65%
Folate:30.4µg
7.6%
Copper:0.15mg
7.34%
Vitamin E:0.9mg
6.01%
Fiber:1.42g
5.66%
Iron:0.89mg
4.95%
Manganese:0.09mg
4.38%
Vitamin D:0.45µg
3.02%
Vitamin K:3.13µg
2.98%
Calcium:23.55mg
2.36%
Source:My Recipes