Pan-Seared Pork With Mango Salsa from Healthy Diabetic Recipes

Pan-Seared Pork With Mango Salsa Recipe

Recipe Ingredients:

1 lb boneless pork loin chops
1/4 cup flour
Salt, to taste
Freshly-ground black pepper, to taste
2 tbsp olive oil
1/4 cup diced red onion
1/4 cup diced red pepper
1 medium mango, peeled, chopped
1/2 cup diced canned pineapple
1/2 cup halved grapes
2 tbsp lime juice
1 tsp sugar

Recipe Instructions:

On a plate or in a zippered plastic bag, combine the flour with salt and pepper. Coat the pork chops in the flour mixture. Shake off excess.

In a skillet over medium-high heat, heat the oil. Add the pork chops and cook until the pork chops are browned, about 7 to 9 minutes. Remove from the skillet and keep warm. Add the onion and red pepper to the skillet and saute for 5 minutes.

Put the onion and pepper in a bowl. Add the mangoes, pineapple, grapes, lime juice, and sugar.

Serve the salsa with the pork.

This recipe yields 4 servings. Serving size: 4 ounces.

Exchanges Per Serving: 4 Lean Meat, 1 1/2 Fruit.

Nutrition Facts: Calories 323; Calories from Fat 121; Total Fat 13g; Saturated Fat 4g; Cholesterol 70mg; Sodium 166mg; Carbohydrate 26g; Dietary Fiber 2g; Sugars 18g; Protein 26g.

Comments: For a pretty plate presentation, put the salsa on the bottom of a plate and place the pork in pinwheel fashion over the salsa. Garnish with fresh cilantro. You can also use chicken or shrimp for this recipe. You can use the mango mixture by itself, like a fruit salad.

Source:
"American Diabetes Association at http://www.diabetes.org"
S(Formatted for MC6):
"08-22-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© American Diabetes Association, 2002"

Servings: 4

“This root [the potato], no matter how much you prepare it, is tasteless and floury. It cannot pass for an agreeable food, but it supplies a food sufficiently abundant and sufficiently healthy for men who ask only to sustain themselves. The potato is criticised with reason for being windy, but what matters windiness for the vigorous organisims of peasants and labourers?”

~ Denis Diderot (1713-1784) L'Encyclopedie (1751-1772)

 

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