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Pork Chops with Pineapple-Raisin Chutney

The pineapple in this zesty main dish provides you with vitamins A and C.


Makes 4 servings


4 pork loin chops (about 1 pound), cut 1/2 inch thick
1 can (8 ounces) crushed pineapple in juice, drained, juice reserved
1/2 teaspoon ground cumin
1/4 teaspoon ground cinnamon
1/8 teaspoon red pepper flakes
3 tablespoons sliced green onions
2 tablespoons raisins
1 tablespoon packed brown sugar
1 tablespoon vinegar
4 cups hot cooked rice


  1. Trim fat from chops. Coat large skillet with nonstick cooking spray; heat over medium-high heat. Add chops. Cook on both sides until browned. Combine pineapple juice, cumin, cinnamon and red pepper flakes in small bowl; pour over chops. Reduce heat to medium-low. Cover; simmer 20 to 25 minutes or until chops are slightly pink in center. Remove chops; keep warm.
  2. Stir pineapple, green onions, raisins, brown sugar and vinegar into juice in skillet. Cook, uncovered, over medium heat 2 to 3 minutes or until mixture boils and slightly thickens, stirring occasionally. Spoon over chops and rice.

Nutritional Information

Fiber 1 g
Carbohydrate 61 g
Cholesterol 59 mg
Saturated Fat 3 g
Total Fat 10 g
Calories from Fat 21 %
Calories 427
Protein 22 g
Sodium 50 mg

Dietary Exchange

Meat 2
Fruit 1
Starch 3
Fat 1/2

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