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Jerked Pork Chop
Yield: Makes 4 servings
Spice rubs are a traditional method of adding sweet and savory flavor to meats and poultry. This way of cooking has been used on the Caribbean islands for years but is just being rediscovered here for its health value: lots of flavor without a lot of fat.
Ingredients:
2
teaspoons onion powder
1
teaspoon sugar
1
teaspoon dried thyme leaves, crushed
1/2
teaspoon salt
1/2
teaspoon ground allspice
1/2
teaspoon ground red pepper
1/4
teaspoon ground nutmeg
Nonstick cooking spray
4
boneless pork loin chops, cut 1/2 inch thick (about 1 pound), trimmed of fat
4
cups cooked white rice
2
green onions, chopped
Preparation:
1.
Combine onion powder, sugar, thyme, salt, allspice, ground red pepper and nutmeg in small bowl; mix well. Rub both sides of pork chops with spice mixture.
2.
Spray nonstick skillet with cooking spray; heat over medium heat. Cook pork chops about 5 minutes per side or until juicy and barely pink in center.
3.
Serve pork chops over rice; sprinkle with green onions. Garnish with red onion and scented geranium leaf, if desired.
Nutritional Information:
| Serving Size: 1 pork chop with 1 cup cooked rice (without garnish) | |
| Sodium | 335 mg |
| Protein | 29 g |
| Fiber | 1 g |
| Carbohydrate | 47 g |
| Cholesterol | 62 mg |
| Saturated Fat | 2 g |
| Total Fat | 6 g |
| Calories from Fat | 15 % |
| Calories | 375 |
Dietary Exchange:
| Starch | 3 |
| Meat | 3 |
This recipe appears in:
Island
