Flavorful Nutrition: Jamaican Jerk Pork Chops    

Jamaican Jerk Pork Chops

(from: A Man, A Can, A Plan) Use 4 pork loin chops (1 pound, total) Plus 1 8-oz can crushed pineapple in water (undrained) Plus 1 15-oz can black beans (rinsed and drained)

You'll Also Need

2 Tbsp each peanut oil or olive oil, flour, jerk seasoning, brown sugar, and cider vinegar; 1/2 c chopped red bell pepper

How to Make It

• Heat the oil in a skillet over medium heat.
• Pour the flour and jerk seasoning into a large Ziploc bag, seal, and shake to mix.
• Add the chops two at a time to the bag, reseal, and shake to coat.
• Brown the chops in the oil and place them on a plate.
• Stir the leftover flour and jerk mixture, brown sugar, and vinegar into the skillet.
• Bring to a boil.
• Stir in the pineapple (with juice), bell pepper, and beans.
• Put the chops back in the pan.
• Reduce the heat to low, cover, and simmer about 10 minutes, until the chops are no longer pink in the center.

 

Makes 4 servings

 

Per serving 340 calories, 24 grams (g) protein, 30 g carbohydrates, 13 g fat (36% of calories), 3 g saturated fat, 7 g fiber, 376 milligrams sodium

1. Prev:Weight Loss- Abs Diet and Nutrition Rules    
2. Next:Kids Weight Loss Success Stories