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Seared Pork Chops W/ Mango Salsa

 
This recipe belongs to the top 10% of the healthiest recipes.healthy
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
 
One serving costs about $3.76 One serving costs about $3.76

$3.76 per serving

6 people like this recipe

6 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

4 gluten-free,dairy-free,healthy,gluten free,dairy free lunch,main course,main dish,dinner Mexican
spoonacular Score:89%

Spoonacular Score: 89%

 

Seared Pork Chops W/ Mango Salsan is a gluten free and dairy free main course. This recipe serves 4 and costs $3.76 per serving. One serving contains 454 calories, 41g of protein, and 22g of fat. It is a rather expensive recipe for fans of Mexican food. It is brought to you by spoonacular user muelhemer. A mixture of bell pepper, onion, tomato, and a handful of other ingredients are all it takes to make this recipe so delicious. From preparation to the plate, this recipe takes roughly 45 minutes. If you like this recipe, you might also like recipes such as Seared Pork Chops with Mango Salsa, Seared Pork Chops with Mango Salsa, and Seared Pork Chops with Mango Salsa.

Chardonnay, Pinot Noir, and Riesling are great choices for Pork Chops. Chardonnay suits simple chops or chops in a butter or cream sauce, dry riesling complements sweet additions like honey mustard or apples, and pinot noir is a safe bet for pork dishes in general. The Chamisal Vineyards Monterey Chardonnay with a 4.5 out of 5 star rating seems like a good match. It costs about 20 dollars per bottle.

Chamisal Vineyards Monterey Chardonnay

This full-bodied wine exhibits classic varietal characteristics with aromas of toasted oak and crème brûlée. The entry is fruit driven with hints of lemon cream, Fuji apple, ripe pineapple and baked pear, leading to a rich and creamy mid-palate. Finishing clean with lingering acidity and broad texture, the wine is a beautiful example of Monterey County Chardonnay

» Get this wine on Wine.com

Ingredients

Servings:
1
1  green bell pepper
green bell pepper
some
some black bell pepper
black bell pepper
2 tsps
2 tsps cayenne
cayenne
some
some cilantro
cilantro
2 Tbsps
2 Tbsps cumin
cumin
1 Tbsp
1 Tbsp garlic powder
garlic powder
1
1  lime
lime
1
1  mango
mango
2 Tbsps
2 Tbsps mustard powder
mustard powder
0.5
0.5  diced onion
diced onion
1 Tbsp
1 Tbsp onion powder
onion powder
24 oz
24 oz pork chops
pork chops
some
some salt
salt
6
6  scallions
scallions
1
1  tomato
tomato
2 Tbsps
2 Tbsps vegetable oil
vegetable oil
1  green bell pepper
1
green bell pepper
some black bell pepper
some
black bell pepper
2 tsps cayenne
2 tsps
cayenne
some cilantro
some
cilantro
2 Tbsps cumin
2 Tbsps
cumin
1 Tbsp garlic powder
1 Tbsp
garlic powder
1  lime
1
lime
1  mango
1
mango
2 Tbsps mustard powder
2 Tbsps
mustard powder
0.5  diced onion
0.5
diced onion
1 Tbsp onion powder
1 Tbsp
onion powder
24 oz pork chops
24 oz
pork chops
some salt
some
salt
6  scallions
6
scallions
1  tomato
1
tomato
2 Tbsps vegetable oil
2 Tbsps
vegetable oil

Equipment

bowl
bowl
frying pan
frying pan
bowl
bowl
frying pan
frying pan


Instructions

  1. In a bowl thoroughly mix dry rub ingredients (cumin, mustard powder, cayenne, garlic powder, onion powder, 1 tablespoon salt, 2 teaspoons black pepper).
  2. Dust and massage dry rub into pork chops, rest in fridge for about 10min
  3. Prep mango, bell pepper, onion, scallions, tomato, and cilantro set aside.
  4. Heat pan w/ oil to med high, sear pork chops. 2-3 minutes on each side.
  5. Let pork chops rest 5-8 minutes before serving.
  6. Take salsa bowl, add juice of a whole lime, add salt and pepper to taste.
  7. Mix thoroughly
  8. Place pork chop on plate and top with mango salsa.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $3.76
Ingredient
1 green bell pepper
some black bell pepper
2 teaspoons cayenne
some cilantro
2 tablespoons cumin
1 tablespoon garlic powder
1 lime
1 mango
2 tablespoons mustard powder
½ diced onion
1 tablespoon onion powder
24 ounces pork chops
6 scallions
1 tomato
2 tablespoons vegetable oil
Price
$0.60
$1.50
$0.46
$0.01
$0.79
$0.24
$0.25
$1.50
$0.75
$0.12
$0.33
$7.54
$0.48
$0.36
$0.11
$15.05

Tips

Health Tips

  • Frozen (and potentially even canned) fruit and vegetables contain as much?if not more?vitamins than fresh versions that have been sitting around the supermarket too long. So don't hesitate to buy canned or frozen goods if your budget or the season doesn't allow for fresh!

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

  • Lycopene, the chemical in tomatoes that makes them red (and healthy), is fat soluble. This means eating tomatoes with a fat — say, avocado or olive oil?improves the body's ability to absorb the lycopene. Don't hesitate to include some healthy fats in this dish to get the most health benefits from the tomatoes!

  • Be conscious of your choice of cooking oils. Some studies have shown that vegetable oils like safflower oil, sunflower oil, and canola oil might actually contribute to heart disease. Olive oil is a good alternative for low temperature cooking, while coconut oil is a recent favorite for high temperature cooking. Do your research!

  • get more health tips

Cooking Tips

  • The average fresh lime contains 2 tablespoons of lime juice (just in case you are substituting bottled lime juice).

  • Just a head's up: tomatoes shouldn't be refrigerated! They will lose their flavor and probably get mushy too. For more on selecting and storing tomatoes and other vegetables, check out the academy.

  • To keep your eyes from stinging and watering while cutting onions, trying popping the onion in the freezer for 15 minutes before you plan to start cooking. Chilling the onion slows the release of the enzyme responsible for teary eyes.

  • You should not store your onions with your potatoes because the gases they emit will make each other spoil faster. For more information about selecting and storing onions, check out this lesson about onions in the academy.

  • get more cooking tips

Green Tips

  • Tomatoes, especially cherry tomatoes, should be bought organic when possible. Moreover, buying tomatoes from your local farmers' market when they are in season is going to make your dish much, much tastier, not to mention more eco-friendly. In fact, we recommend using canned — or better yet, jarred?tomato products when tomatoes aren't in season instead of buying imported or greenhouse-grown tomatoes.

Disclaimer

Nutritional Information

Quickview
454 Calories
41g Protein
21g Total Fat
25g Carbs
56% Health Score
Limit These
Calories
454
23%

Fat
21g
33%

  Saturated Fat
10g
63%

Carbohydrates
25g
8%

  Sugar
14g
16%

Cholesterol
113mg
38%

Sodium
293mg
13%

Get Enough Of These
Protein
41g
82%

Vitamin C
167mg
203%

Vitamin A
4737IU
95%

Selenium
65µg
93%

Vitamin B6
1mg
88%

Vitamin B1
1mg
87%

Vitamin B3
15mg
78%

Phosphorus
500mg
50%

Vitamin K
50µg
48%

Potassium
1242mg
36%

Vitamin B2
0.48mg
28%

Magnesium
100mg
25%

Folate
99µg
25%

Manganese
0.49mg
25%

Iron
4mg
25%

Zinc
3mg
24%

Fiber
6g
24%

Vitamin E
3mg
23%

Vitamin B5
1mg
18%

Vitamin B12
0.9µg
15%

Copper
0.29mg
15%

Calcium
96mg
10%

Vitamin D
0.68µg
5%

covered percent of daily need

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