Pork Chops with Caribbean Rub and Mango Salsa Recipe

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Pork Chops with Caribbean Rub and Mango Salsa
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  1. Combine the first 7 ingredients in a small bowl. Rub pork chops with spice mixture.
  2. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add pork to pan; grill 3 minutes on each side or until a thermometer registers 145° (slightly pink).
  3. Combine mango and remaining ingredients in a small bowl; toss gently. Serve salsa with pork.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 333.2 Kcal (1395 kJ)
Calories from fat 137.45 Kcal
% Daily Value*
Total Fat 15.27g 23%
Cholesterol 78.25mg 26%
Sodium 1242.21mg 52%
Potassium 920.83mg 20%
Total Carbs 21.79g 7%
Sugars 16.01g 64%
Dietary Fiber 4.84g 19%
Protein 27.94g 56%
Vitamin C 48.8mg 81%
Vitamin A 1.2mg 39%
Iron 51.1mg 284%
Calcium 80.4mg 8%
Amount Per 100 g
Calories 93.01 Kcal (389 kJ)
Calories from fat 38.36 Kcal
% Daily Value*
Total Fat 4.26g 23%
Cholesterol 21.84mg 26%
Sodium 346.73mg 52%
Potassium 257.03mg 20%
Total Carbs 6.08g 7%
Sugars 4.47g 64%
Dietary Fiber 1.35g 19%
Protein 7.8g 56%
Vitamin C 13.6mg 81%
Vitamin A 0.3mg 39%
Iron 14.3mg 284%
Calcium 22.4mg 8%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 7.1
  • 8

Good Points

  • saturated fat free

Bad Points

  • High in Sodium

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