Pork Chops with Tropical Fruit

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Pork Chops with Tropical Fruit
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Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
ready in 2 h. 45 min.
Ready in
Calories:
402
calories
Calories

Healthy, because

Even smarter

Nutritional values

This dish is packed with protein and iron from the pork, as well as antioxidants from the tomatoes and peppers.

If you're not on a low-carb diet, serve this dish with some brown rice for added fiber.

1 serving contains
(Percentage of daily recommendation)
Calorie402 kcal(19 %)
Protein31.47 g(32 %)
Fat24.25 g(21 %)
Carbohydrates21.86 g(15 %)
Sugar added0 g(0 %)
Roughage3.15 g(11 %)
Vitamin A179.02 mg(22,378 %)
Vitamin D0 μg(0 %)
Vitamin E1.32 mg(11 %)
Vitamin B₁0.09 mg(9 %)
Vitamin B₂0.07 mg(6 %)
Niacin1.6 mg(13 %)
Vitamin B₆0.24 mg(17 %)
Folate60.57 μg(20 %)
Pantothenic acid0.38 mg(6 %)
Biotin4.88 μg(11 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C57.37 mg(60 %)
Potassium471.2 mg(12 %)
Calcium34.56 mg(3 %)
Magnesium27 mg(9 %)
Iron1.08 mg(7 %)
Iodine0.55 μg(0 %)
Zinc0.37 mg(5 %)
Saturated fatty acids2.92 g
Cholesterol60 mg
Author of this recipe:

Ingredients

for
4
Ingredients
4
3 tablespoons
6 tablespoons
1 clove
garlic (pressed)
freshly ground peppers
Oil (for the grill rack)
for the salsa
1
ripe Mango
1
3
small tomatoes
0.333
1 tablespoon
flatleaf parsley (chopped)
3 tablespoons
freshly ground peppers
How healthy are the main ingredients?
olive oilgarlicMangotomatoCucumberparsley

Preparation steps

1.
Dry the chops with absorbent kitchen paper. For the marinade, mix the lime juice, olive oil, garlic and pepper. Put the meat into the marinade, turning to coat both sides, cover and marinate in the fridge for about 1-2 hours.
2.
Take the meat out of the marinade, dab away the excess and grill on an oiled grill rack at a medium heat for 10 minutes each side.
3.
For the salsa: peel the mango, cut the flesh away from the stone and dice finely. Peel and finely dice the onion. Wash the tomatoes, remove the stalks and seeds and dice finely. Wash and halve the cucumber, remove the seeds with a spoon and dice the flesh.
4.
Mix the mango, onions, tomatoes, cucumber, parsley and lime juice and season with salt and pepper.
5.
Serve with lettuce and the chops.