|Serving Size||½ of recipe|
|Total Fat||14.5 g|
|Saturated Fat||3.5 g|
|Total Carbohydrate||1 g|
|Dietary Fiber||0 g|
Servings and Times
|Marinating Time||4 hours to overnight|
Ingredients and Preparation
|Pork chops||2 (6-ounce)|
|Jerk seasoning *||1 tablespoon|
|Olive oil||1 tablespoon|
* If you can’t find jerk seasoning, make your own: combine 1 tablespoon dried minced onion, 1 ¼ teaspoon dried thyme, 1 teaspoon ground allspice, 1 teaspoon ground black pepper, ¼ teaspoon ground cinnamon, and ¼ teaspoon cayenne pepper
- Place pork, seasoning, and olive oil in a large plastic zipper bag and shake until pork is coated. Marinate 4 hours or overnight.
- Place pork in a skillet or grill pan over medium to medium-high heat. Cook for 6-8 minutes on each side, or until done (this will depend on the thickness).
3 lean meats; 1 fat
Heat ½ tablespoon olive oil in a medium saucepan over medium heat. Saute ¼ cup finely chopped red onion, ¼ cup diced green bell pepper, and 1 minced garlic clove until soft. Stir in ¼ cup orange juice, 2 tablespoons fresh lime juice, 1 1/3 cups hot cooked brown rice, and 1½ cup drained canned black beans. Cook until heated through. Nutrition Info (for ½ recipe): 377 calories; 68 g carbohydrates; 16 g protein; 5 g fat (1 g sat); 14 g fiber; 314 mg sodium. Exchanges: 4 starches; 1 lean meat; 1 fat; 1 vegetable.