Caribbean grilled pork with tropical salsa dish
FLAVOURS OF THE WORLD

Caribbean grilled pork with tropical salsa

This tangy, sunny dish will help you feel that summer is just around the corner.

Calorie Smart 
Carb Smart

Cooked, sliced pork with salsa on a cutting board.

 

Developed by CanolaInfo.org 

6 servings 
20 minutes (prep: 10 mins / cook: 10 mins)

3 (1532 ratings)
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Time required

20 minutes

Carbohydrates

10 g/serving

Ingredients

  • 1 small pineapple (about 2 cups/500 mL), peeled, cored and diced
  • 1 medium orange, peeled and diced
  • 2 tbsp (25 mL) fresh cilantro, minced
  • Juice of half a fresh lime
  • ½ tbsp (7 mL) sucralose brown sugar blend
  • 2 tsp (10 mL) minced garlic
  • 2 tsp (10 mL) minced ginger
  • 2 tsp (10 mL) ground cumin
  • 2 tsp (10 mL) ground coriander
  • ½ tsp (2 mL) turmeric
  • 2 tbsp (25 mL) canola oil (plus more to oil the grill)
  • 6 pork loin chops (about 3 oz/90 g each)

 

  • Calories 210
  • Carbs 10 g
  • Fibre 2 g

Directions

  1. Make salsa by combining pineapple, orange, cilantro and lime juice in bowl. Set aside. Can be prepared up to 2 days in advance and refrigerated.
  2. Make rub for pork chops: in small bowl, combine brown sugar blend, garlic, ginger, cumin, coriander and turmeric. Do not omit turmeric as it lends a lovely yellow hue to this dish.
  3. Brush both sides of pork chops with canola oil and apply rub to both sides.
  4. Preheat barbecue to medium-high. Place pork chops on grill for about 5 minutes per side or until cooked to internal temperature of 160 °F (70 °C).
  5. Serve each chop accompanied with 1/3 cup (75 mL) salsa.

Vegetarian option:

Use one extra-firm block of tofu (cut in 6 pieces). Marinate each piece of tofu for minimum of 30 minutes in the refrigerator. Preheat barbecue to medium-high. Place tofu on grill for about 5 minutes per side.

Per serving (1 chop and 1/3 cup/75 mL salsa)

  • Calories 210
  • Protein 19 g
  • Total fat 10 g
    • Saturated fat 2 g
    • Cholesterol 50 mg
  • Carbohydrates 10 g
    • Fibre 2 g
    • Sugars 8 g
  • Sodium 32 mg
  • Potassium 376 mg

© 2022 Heart and Stroke Foundation of Canada. Reproduced with permission from the Heart and Stroke Foundation.

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Cart2Table has been reviewed and approved by Registered Dietitian Caroline Leblanc and Certified Diabetes Educator Naomi Orzech.