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Caribbean-Spiced Pork Chops with Mango Salsa

I had debated sharing this recipe with you all. To be perfectly honest, I wasn't crazy about it.

It's not that it tasted bad. I just wasn't wowed by the flavor. Maybe it needed more salt. Maybe my tomatoes weren't the freshest. I couldn't really tell you what it needed to make it better.

But Dave did like it, a lot actually, and since taste is a subjective thing, I thought I'd share the recipe and let you decide for yourself if you want to make it, or adapt it in some way. On the whole, I love the idea of pairing fruit with protein in savory dishes. Pork in particular seems to pair well with several fruits.

If you're watching your calorie and/or fat intake, definitely give this recipe a try. According to Cooking Light, each serving of this meal has only 192 calories, and 7 grams of fat (only 1.6 grams of that is saturated fat).

I may try this recipe again with a different spice blend, or even a simple seasoning of salt and pepper.

The salsa for this recipe can be made up to 12 hours ahead. Store covered in the refrigerator until ready to use.

Caribbean Pork with Mango Salsa #maindish #quickandeasy #lowfat

Caribbean-Spiced Pork Chops with Mango Salsa

Recipe from Cooking Light


  • ½ cup diced peeled mango
  • ½ cup diced plum tomato
  • ½ cup chopped cilantro
  • 1 tablespoon red wine vinegar
  • 2 teaspoon extra-virgin olive oil
  • 1 ½ teaspoon ground coriander
  • 1 ½ teaspoon ground cumin
  • ¾ teaspoon sugar
  • ¾ teaspoon ground ginger
  • ½ teaspoon salt
  • ¼ teaspoon ground allspice
  • ⅛ teaspoon ground red pepper
  • 4 (6-ounce) bone-in center-cut pork chops (about ½-inch-thick)
  • Cooking spray


  1. In a medium bowl, combine the mango, tomato, cilantro, red wine vinegar and extra-virgin olive oil. Season with salt. Cover the bowl and chill until ready to use.
  2. Combine the 7 spices in a small mixing bowl, and rub onto both sides of each pork chop. Set aside.
  3. Heat a skillet over medium-high heat. Spray with nonstick cooking spray. Cook the pork chops for about 3 minutes on each side (depending on thickness and your preferred level of doneness, your pork chops may take a little less or a little more cooking time).
  4. Serve each pork chop topped with a tablespoonful or two of the mango salsa.

Diet tags: Low calorie, Reduced fat

Calories: 192

Fat: 7

Protein: 24.9

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