Pan-Seared Pork With Mango Salsa Recipe - Cooking Index
Pan-Seared Pork With Mango Salsa Recipe - Cooking Index
For a pretty plate presentation, put the salsa on the bottom of a plate and place the pork in pinwheel fashion over the salsa. Garnish with fresh cilantro. You can also use chicken or shrimp for this recipe. You can use the mango mixture by itself, like a fruit salad.
Type: Pork| 1 lb | 454g / 16oz | Boneless pork loin chops |
| 1/4 cup | 15g / 0.5oz | Flour |
| Salt - to taste | ||
| Freshly-ground black pepper - to taste | ||
| 2 tablespoons | 30ml | Olive oil |
| 1/4 cup | 15g / 0.5oz | Diced red onion |
| 1/4 cup | 36g / 1.3oz | Diced red pepper |
| 1 cup | 146g / 5.1oz | Mango - peeled, chopped (medium) |
| 1/2 cup | 73g / 2.6oz | Diced canned pineapple |
| 1/2 cup | 118ml | Halved grapes |
| 2 tablespoons | 30ml | Lime juice |
| 1 teaspoon | 5ml | Sugar |
On a plate or in a zippered plastic bag, combine the flour with salt and pepper. Coat the pork chops in the flour mixture. Shake off excess.
In a skillet over medium-high heat, heat the oil. Add the pork chops and cook until the pork chops are browned, about 7 to 9 minutes. Remove from the skillet and keep warm. Add the onion and red pepper to the skillet and saute for 5 minutes.
Put the onion and pepper in a bowl. Add the mangoes, pineapple, grapes, lime juice, and sugar.
Serve the salsa with the pork.
This recipe yields 4 servings. Serving size: 4 ounces.
Exchanges Per Serving: 4 Lean Meat, 1 1/2 Fruit.
Nutrition Facts: Calories 323; Calories from Fat 121; Total Fat 13g; Saturated Fat 4g; Cholesterol 70mg; Sodium 166mg; Carbohydrate 26g; Dietary Fiber 2g; Sugars 18g; Protein 26g.
Source:
American Diabetes Association at http://www.diabetes.org
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