Healthy Recipes
Spice-Rubbed Pork Chops with Raspberry-Mango Salsa
This summertime delight provides more than 50% of the daily requirement for thiamin — an important B vitamin that’s lacking in most of our diets, especially in those with diabetes. In addition to thiamin’s role of converting carbohydrates to energy, recent research shows that it may also help to guard against diabetic-related kidney damage.1
Time To Table: 30 minutes
Serves: 4
Excellent Source of: Protein, Selenium, Vitamin B6, Vitamin C, Thiamin, Riboflavin
Good Source of: Fiber, Potassium, Zinc, Niacin
Preferences: Low Sodium, Gluten Free
Ingredients
1/2 Tbsp fresh mint, chopped
1 Tbsp organic raspberry vinegar
1/4 tsp organic cinnamon
4 organic pastured pork chops
1 cup mango, diced
1 cup fresh organic raspberries
2 Tbsp organic spice rub (try Simply Organic Chophouse)
Preparation
First, rub chops with spice rub. Set aside. In a ramekin, mix vinegar and cinnamon. In a medium non-reactive bowl, add mango, raspberries and mint. Pour vinegar mixture over the fruit and mix well to coat. Set aside. Heat a grill or use your FlavorWave oven. Grill chops 5-7 minutes per side or until desired doneness. Serve fruit mixture over pork.
Nutrition Information
204 calories, 7 g total fat, 2 g saturated fat, 0 g trans fat, 3 g monounsaturated fats, 1 g polyunsaturated fat, 64 mg cholesterol, 82 mg sodium, 13 g carbohydrate, 4 g fiber, 8 g sugars, 23 g protein
Reference
- Thornalley PJ, et al. Diabetologia. 2007 Oct;50(10):2164-70. Epub 2007 Aug 4.
[Ed. Note: Kelley Herring is the founder of Healing Gourmet – the world's leading website on the power of foods to promote health and protect against disease. Her latest work is a revolutionary health transformation program called, Your Plate, Your Fate. In this 7-part program you'll learn how to protect your health and optimize your weight by maximizing the nutrients in your food. Learn more here.]
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Dear Early To Rise: I would like to make a comment on the pork recipe: I personally would not reccomend pork to be eaten. Scientific studies have shown that over time pork covers the cells, and causes them to become abnormal. It is not, any better- if range fed /or organic ect…