Pan-Seared Pork with Mango Salsa [Diabetes-Friendly]

Pan-Seared Pork with Mango Salsa

Yield: 4 servings

Ingredients

* 1 pound boneless pork loin chops
* 1/4 cup flour
* Salt and pepper
* 2 tablespoons olive oil
* 1/4 cup diced red onion
* 1/4 cup diced red pepper
* 1 medium mango, peeled and chopped
* 1/2 cup diced canned pineapple
* 1/2 cup halved grapes
* 2 tablespoons lime juice
* 1 teaspoon sugar

Directions

1. On a plate or in a zippered plastic bag, combine the flour with salt and pepper. Coat the pork chops in the flour mixture. Shake off excess.
2. In a skillet over medium-high heat, heat the oil. Add the pork chops and cook until the pork chops are browned, about 7-9 minutes. Remove from the skillet and keep warm. Add the onion and red pepper to the skillet and saute for 5 minutes.
3. Put the onion and pepper in a bowl. Add the mangoes, pineapple, grapes, lime juice, and sugar. Serve the salsa with the pork.

Calories: 323
Protein: 26 g
Sodium: 166 mg
Cholesterol: 70 mg
Fat: 13 g
Carbohydrates: 26 g
Exchanges: 4 Lean Meat, 1-1/2 Fruit

Source: The Diabetes Food and Nutrition Bible

Find this recipe at:

http://www.diabeticgourmet.com/recipes/html/405.shtml

Author: Hope Warshaw

Find this recipe at:

http://inet-recipes.blogspot.com/