Healthy Recipes

Jamaican-style Jerk Pork
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Servings: 2
Ingredients and Preparation
Ingredients Measures
Pork chops 2 (6-ounce)
Jerk seasoning * 1 tablespoon
Olive oil 1 tablespoon


Directions
  1. Place pork, seasoning, and olive oil in a large plastic zipper bag and shake until pork is coated. Marinate 4 hours or overnight.
  2. 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).

Exchanges
3 lean meats; 1 fat

Side Suggestions: Caribbean-style Black Beans and Rice
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.


Nutrition Facts
Serving Size ½ of recipe
Calories 121
Total Fat 14.5 g
Saturated Fat 3.5 g
Sodium 46 mg
Total Carbohydrate 1 g
Dietary Fiber 0 g
Protein 20.5 g
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