Caribbean pork chops with mango salsa

Sweet and spicy pork chops


This quick recipe gives a boost of flavour to pork chops. The sweet and spicy flavour combined with the salsa is a perfect dinner on a summers evening.


Ingredients - Serves 1 Adult

For the pork

  • 1 pinch of ground cumin
  • 1 pinch of ground coriander
  • 1 pinch of chilli powder
  • 1 pinch of  brown sugar
  • 1 pinch of black pepper
  • 1 pinch of ground ginger
  • 1 lean pork chop (120g / 4½oz.)
  • 75g /  2½oz. of basmati rice

For the salsa

  • ½ a mango, diced
  • 1 small tomato, diced
  • 4 slices of cucumber
  • 1 scallion, finely chopped
  • 1 tablespoon of fresh coriander
  • ½ a tablespoon of red wine vinegar
  • 1 teaspoon of olive oil
  • 1 tablespoon of frozen sweetcorn, defrosted

Method

  1. Mix the spices together, rub into the pork chop and set aside for 10 minutes.
  2. Boil the rice for the time indicated on the packet, omitting any salt.
  3. As your rice boils, preheat your grill to a medium heat and when ready, grill the pork chop for 12–14 minutes, turning once, until it has cooked through. Cook times will vary depending on the thickness of the chop, so we recommend you check the meat is fully cooked before serving.
  4. Prepare the mango salsa by combining the remaining ingredients in a bowl and mixing well.
  5. Drain the rice and serve with the pork chop and salsa.

Serving Suggestions

Serve with a green salad.

info

Try swapping the pork chop for a chicken breast.

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Caribbean pork chops with mango salsa

Serves

1 Adult

1 Adult

Preparation Time

10 Minutes

10 Minutes

Cooking Time

20 Minutes

20 Minutes

5-a-day

2 Of Your 5 A Day

2 Of Your 5 A Day

Utensils Needed

Chopping Board, Chopping Knife, Cutlery, Kitchen Scales, Mixing Bowl, Saucepan

Chopping BoardChopping KnifeCutleryKitchen ScalesMixing BowlSaucepan
Energy
2589kj
614kcal
%
Fat
12.4g
18%
Saturates
3.4g
17%
Sugars
13.9g
15%
Salt
0.3g
5%
of an adult's reference intake
Nutrition Information
Typical ValuesPer 100gPer Portion (550g)
Energy471Kj 2589Kj
112Kcal 614Kcal
Fat2.3g 12.4g
(of which saturates)0.6g 3.4g
Carbohydrate13.6g 75g
(of which sugars)2.5g 13.9g
Fibre1.1g 6.3g
Protein8.6g 47.3g
Salt0g 0.3g

Recipe rating

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