Mango-Lime Pork Chops

Dairy-free
Egg-free
Heart-Healthy
Low-Calorie
Low-Carbohydrate
Low-Cholesterol
Low-Sodium
Nut-free
Weight Management
Wheat-Free / Gluten-Free
Dish type
Dinner
Serves
4
Ready in
16 minutes

Ingredients

  • 2 tsp. fresh lime juice
  • 1/2 tsp. molasses
  • 4 1/2 tsp. salt-free Caribbean citrus seasoning, divided
  • 1 large, ripe, firm mango, pitted, peeled and diced
  • 1/4 cup diced red bell pepper
  • 2 tbsp. chopped red onion
  • 1 tbsp. chopped fresh cilantro
  • 4 (4-oz.) boneless top loin pork chops, 1?2-inch thick

Directions

Prep Time
10 minutes
Cook Time
6 minutes
Ready in
16 minutes
  1. For the salsa, in a medium bowl combine lime juice, molasses and 1?2 teaspoon of the citrus seasoning. Add mango, bell pepper, onion and cilantro; stir to combine. Set aside.
  2. Rub both sides of pork with remaining 4 teaspoons citrus seasoning. Coat a large nonstick skillet with nonstick cooking spray. Place over medium-high heat 1 minute. Add pork; reduce heat to medium. Cook 3 to 4 minutes per side or until an instant-read thermometer registers 145°F. Spoon salsa on pork, and serve.

Nutritional Information

Serving Size
1
Per Serving
Calories 232, Calories Fat 84, Total Fat 9g, Saturated Fat 3g, Cholesterol 65mg, Sodium 50mg, Carbohydrate 10g, Protein 26g
Serving Size1
Calories232
Calories Fat84
Calories (fat) extra36
Total Fat9g
Total Fat (extra)14
Saturated Fat3g
Saturated Fat (extra)16
Cholesterol65mg
Cholesterol (extra)22
Sodium50mg
Sodium (extra)2
Potassium545mg
Carbohydrate10g
Carbohydrate (extra)4
Fiber1g
Fiber (extra)5
Sugars12g
Protein26g
Omega30g
Vitamin A2624IU
Vitamin A (extra)52
Vitamin C33mg
Vitamin C (extra)56
Iron0mg
Iron (extra)5