Special Diet Information
Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.
Lactose
Avoid this recipe if you are lactose intolerant.
Sodium
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.
"Let first the onion flourish there, Rose among the roots, the maiden-fair Wine scented and poetic soul of the capacious salad bowl."
-Robert Louis Stevenson, Writer
The refrigerator light goes on...
Mango chutney is available in almost every grocery store and gives a sweet and spicy flavor to your recipes. One of my favorites is made by the Pickapeppa company. I have always loved their namesake sauce, but they now make a Gingery Mango Sauce that's fantastic and is perfect for this recipe.
One key is to not cook the onions too long. They should still have a little texture to them and not be completely wilted.
Pork Chops with Mango Chutney and Curried Corn
Servings: 4 | Serving size: 4 ounces pork with corn
Cooking Time: 30 Minutes
This recipe can be multiplied by 2, 3, 4, 5.
This recipe makes good leftovers as a salad.
Serve with Roasted Beets or Pan Grilled Broccoli or Pan Grilled Asparagus or Roasted Beets - Low Sodium Version
| 3 tsp | olive oil |
| 1 large | shallot (minced) |
| 2 | ears corn (kernels cut from cob) |
| 1 15 ounce can | no salt added white beans (drained and rinsed) |
| 1/2 cup | water |
| 1/2 tsp | salt |
| fresh ground black pepper (to taste) | |
| 1 tsp | curry powder |
| 2 tsp | butter |
| 1 small | red onion (sliced) |
| 4 4 ounce | pork chops |
| 2 Tbsp | mango chutney |
Place 2 teaspoons olive oil in a large skillet over medium heat.
Add the minced shallot and cook for about 2 minutes. Add the corn and cook for about 5 minutes, stirring frequently.
Add the white beans, water, salt, pepper and curry powder. Cook for about 10 minutes, stirring occasionally, until most of the water has evaporated. Add the butter and reduce the heat to low.
Place a large skillet over medium high heat and add the remaining teaspoon olive oil. Add the sliced onion and cook until the onions begin to wilt. Move the onions to one side of the pan and place the pork chops in the skillet.
While the pork is cooking, add the mango chutney to the pan on top of the onions. Toss the onions together with the chutney.
Turn the pork, and when it is cooked through (about 12 - 15 minutes) serve with the corn and beans. Top the pork with the onion / chutney mixture.
Nutrition Facts
Serving size: 4 ounces pork with corn
Servings: 4
Amount Per Serving
| Calories 343 | Calories from Fat 134 |
| % Daily Value |
| Total Fat 15g | 22% |
| Saturated Fat 6g | 21% |
| Monounsaturated Fat 4g | |
| Trans Fat 0g | |
| Cholesterol 47mg | 17% |
| Sodium 364mg | 18% |
| Total Carbohydrates 47g | 17% |
| Dietary Fiber 7g | 27% |
| Sugars 10g | |
| Protein 34g |
| Vitamin A 4% | Vitamin C 17% |
| Calcium 7% | Iron 18% |
| Vitamin K 4 mcg | Potassium 1036 mg |
| Magnesium 90 mg | |