Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
for
4
Pork Chops with Corn Salsa
30 min., ready in 2 h. 38 min.
Time:
471
calories
Calories:
Health Score:
84 / 100
Ingredientsfor
- 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
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.
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 %) |