Pan-Seared Pork with Mango Salsa

Yield: 4 servings

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

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.
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.
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


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