Healthy Grilling
Pork Chops with Corn Salsa
(0 votes)
(0 votes)
Health Score:
84 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 2 h. 38 min.
Ready in
Calories:
471
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 471 cal. | (22 %) | ||
| Protein | 48 g | (49 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 18 g | (12 %) | ||
| Sugar added | 6 g | (24 %) | ||
| Roughage | 3.2 g | (11 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 9.8 mg | (82 %) | ||
| Vitamin K | 40.5 μg | (68 %) | ||
| Vitamin B₁ | 1.7 mg | (170 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 18.9 mg | (158 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 51 μg | (17 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 14.4 μg | (32 %) | ||
| Vitamin B₁₂ | 2 μg | (67 %) | ||
| Vitamin C | 24 mg | (25 %) | ||
| Potassium | 919 mg | (23 %) | ||
| Calcium | 45 mg | (5 %) | ||
| Magnesium | 73 mg | (24 %) | ||
| Iron | 4.3 mg | (29 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 5.7 mg | (71 %) | ||
| Saturated fatty acids | 3.6 g | |||
| Uric acid | 373 mg | |||
| Cholesterol | 98 mg | |||
| Complete sugar | 10 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For the pork chops
- 4 Pork cutlets (each about 7 ounces)
- 2 garlic cloves
- ½ tsp Red pepper flakes
- ½ tsp Curry powder
- 2 Tbsps honey
- 2 Tbsps light soy sauce
- 2 Tbsps lemon juice
- 5 Tbsps sunflower oil
- salt
- freshly ground peppers
- For the corn salsa
- 1 handful cilantro
- 1 Red onion
- 1 small red chili pepper
- 6 ozs Cherry tomatoes
- 10 ozs Corn (canned)
- 2 Tbsps olive oil
- 2 Tbsps Red wine vinegar
- salt
- cayenne pepper
Preparation steps
1.
For the pork chops, rinse chops and pat dry. Peel garlic, cut in half and mix with chile flakes, cumin, honey, soy sauce, lemon juice and 5 tablespoons of oil. Soak pork chops in marinade, cover and refrigerate for at least 2 hours.
2.
For the corn salsa, rinse cilantro, shake dry and pluck off leaves. Peel onion and finely chop. Rinse red chile pepper, remove seeds and finely chop. Rinse tomatoes and cut in half. Drain corn and mix with tomatoes, onion, chile pepper and cilantro. Add oil and vinegar and season with salt and cayenne pepper.
3.
Heat up grill.
4.
Remove chops from marinade and grill in a pan on each side for about 4 minutes, adding oil as needed. Season with salt and pepper and serve with corn salsa.
