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Lean pork chops are pan-grilled and topped with

Lean pork chops are pan-grilled and topped with a bright mango-avocado salsa. Photo Credit: Marge Perry

PAN-GRILLED PORK CHOPS WITH MANGO-AVOCADO SALSA

1/2 mango, cut in 1/2-inch cubes

1/2 avocado, cut in 1/2-inch cubes

1/4 cup finely chopped white onion

1/2 small jalapeño, seeded and finely chopped

1 tablespoon lime juice

1 tablespoon chopped cilantro

1/2 teaspoon plus a pinch of salt, divided

1/4 teaspoon cayenne

1/2 teaspoon ground cumin

1/2 teaspoon smoked paprika

4 bone-in lean center-cut pork chops, about 2 pounds

 

1. Combine the mango, avocado, onion, jalapeño, lime juice, cilantro and a pinch of salt in a bowl and set aside.

2. Combine the remaining 1/2 teaspoon salt, cayenne, cumin and paprika in a small bowl. Sprinkle the mixture evenly over the pork chops.

3. Heat a grill pan over medium high. When hot, add the pork and cook 3 to 4 minutes on each side, or until an instant-read meat thermometer inserted horizontally in the center of the chops registers 145 degrees. Serve topped with the salsa. Makes 4 servings.

Nutritional analysis for each serving: 318 calories, 38 g protein, 10 g carbohydrates, 3 g fiber, 14 g fat, 4 g saturated fat, 386 mg sodium

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FIVE-INGREDIENT ROAST PORK TENDERLOIN

2 teaspoons brown sugar

1 teaspoon ground cumin

1/2 teaspoon salt

1/4 teaspoon black pepper

1 pound pork tenderloin

 

1. Preheat the oven to 400 degrees and coat a shallow baking sheet pan with cooking spray.

2. Combine the sugar, cumin, salt and pepper in a small bowl. Season the pork evenly with the mixture, place on the prepared pan and roast 7 minutes.

3. Turn 1/4th of the way; roast 7 minutes and repeat until the entire outside is well browned and an instant-read meat thermometer inserted in the center of the roast registers 145 degrees.

4. Allow to rest 5 minutes before slicing across on the diagonal.

Makes 4 servings.

Nutritional analysis for each serving: 151 calories, 26 g protein, 2 g carbohydrates, 0 fiber, 4 g fat, 1 g saturated fat, 348 mg sodium

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PORK WITH TOMATO-RED WINE SAUCE

4 boneless center-cut pork chops, about 1 pound

1/2 teaspoon dried crumbled sage

1/2 teaspoon salt

1/4 teaspoon black pepper

1 tablespoon olive oil

1/2 cup red wine

2 cloves garlic, minced

1 (14.5-ounce) can diced tomatoes, drained

1/4 cup low-sodium chicken broth

 

1. Season the pork with the sage, salt and pepper.

2. Heat the oil in a large nonstick skillet over medium high. Add the pork and cook until browned, about 3 minutes. Turn and again cook until browned, another 3 minutes. Remove from skillet.

3. Add the red wine and garlic to the pan; cook, stirring, until the wine is reduced by about half, about 2 minutes. Add the tomato and broth and cook, stirring occasionally, until the liquid is somewhat thickened, about 4 minutes. Return the pork (and any juices on the plate) to the pan; cover and cook 1 to 2 minutes until heated through. Makes 4 servings.

Nutritional analysis for each serving: 286 calories, 23 g protein, 5 g carbohydrates, 1 g fiber, 16 g fat, 5 g saturated fat, 536 mg sodium

TIP Pork gets tough when overcooked: Use a meat thermometer to cook to 140-145 degrees to ensure tender, juicy results.

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