LOW-FAT COOKING: Jamaican pork chops with melon salsa
Published: Saturday, January 1, 2005 at 6:01 a.m.
Last Modified: Wednesday, August 4, 2004 at 2:32 p.m.
Jamaican-style jerk seasoning gives grilled pork chops a zesty bite that blends well with the refreshing melon salsa in this low-fat recipe. You can find jerk seasoning in the seasoning aisle of supermarkets or in food specialty shops.
The recipe is among 208, ranging from appetizers to salads, eggs, cheese, meat, poultry and fish, in a new Better Homes and Gardens special-interest publication, "Low-Carb Cooking" ($4.99). The recipes are also billed as low-fat and low-calorie, and this one takes less than half an hour to prepare.
That sounds about right for carefree summer dining.
Jamaican Pork Chops With Melon Salsa
(Preparation 15 minutes, grilling 11 minutes)
1 cup chopped honeydew melon
1 cup chopped cantaloupe
1 tablespoon snipped fresh mint
1 tablespoon honey
4 teaspoons Jamaican jerk seasoning
4 boneless pork top loin chops, cut 3/4 to 1 inch thick (about 1 pound total)
Fresh mint sprigs (optional)
For melon salsa, in a medium bowl, combine honeydew, cantaloupe, snipped mint and honey. Cover and chill until ready to serve or up to 8 hours.
Trim fat from chops. Sprinkle Jamaican jerk seasoning evenly over both sides of each chop; rub in with your fingers. Place chops on the rack of an uncovered grill directly over medium coals. Grill for 11 to 14 minutes, or until done and juices run clear (160 F), turning once halfway through grilling.
Serve melon salsa with grilled chops. If desired, garnish with mint sprigs.
Makes 4 servings.
Nutrition information per serving: 201 cal., 5 g total fat (2 g saturated), 62 mg chol., 354 mg sodium, 12 g carbo., 1 g fiber, 25 g pro.
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